Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
10x Alternating Lunges (Per Leg)
15x Scapular Pull-Ups
20x Overhead Squats (PVC)
15x Arch to Hollow Swings
10x Strict Push-Ups
Weightlifting
Every 3:00 for 15:00
-6x Back Rack Lunges (Per Leg, Working Weight)
-8x Strict/Weighted Chin-Ups
Back Rack Lunge (6-6-6-6-6)
Chin-Ups (8-8-8-8-8)
Metcon
Exposed (Time)
35x Deficit Handstand Push-Ups (4"/2")
40x Box Step-Over (50/35) (24"/20")
45x Toes to Bar
40x Box Jump Over (24"/20")
35x Overhead Squats (135/95)
20:00 Time Cap
Scaling Options:
D.HSPU = HSPU/Hand Release Push-Ups
BxSO = Load (35/20) (20/10) / Height (20/16)
TTB = Hanging Leg/Knee Raises
BxJO = Height (20/16) (16/12)
OHS = Load (115/75) (95/65) (75/55)