Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Front Squats*
10x Barbell Internal Rotations
:20 Jump Rope
10x Scapular Pull-Ups
5x Wall Balls*
5x KB Swings*
*Working Weight
Weightlifting
1a) 3x10 Front Squats
- Work to a heavy set of 10
- Try to go a little heavier than last week
- Rest 1:00
1b) 3x10 Tempo Ring Rows
- Feet elevated to height of rings, or floor
- 3 counts up, top, down, and at bottom
- To be completed using the tempo
- Rest 1:00
Front Squat (10-10-10)
Tempo Ring Rows (10-10-10)
Metcon
Metcon (5 Rounds for reps)
5 Rounds:
1:00 ME Wall Balls (30/20)
1:00 ME Double Unders
1:00 ME Kettlebell Swings (70/53)
1:00 Rest
Modifications:
WB = Load / Height
DU = Singles
KBS = Load (53/35)