Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds: (12 Minutes)
10x Lateral Step-Ups (5x Per Leg)
15x Scapular Pull-Ups
20x Squat Jumps
15x Arch to Hollow Swings
10/7x AB Calories
Weightlifting
Every 3:00 for 15:00
-12x Pistols (6x Each Leg)
-15x GHD Sit-Ups
Pistols (12-12-12-12-12)
Metcon
GHD Situps (15-15-15-15-15)
The Willing (AMRAP - Reps)
AMRAP 15:00
3, 6, 9, 12, 15...etc.
Double Dumbbell Front Squat (50/35)
Pull-Up
Toes to Bar
Assault Bike Calories
Scaling Options:
DB Fr. Sqt. = Load (35/20) (20/10)
PU = Jumping / Ring Rows
TTB = Leg/Knee Raises
AB Cals = None