Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Front Squats*
10x Barbell Internal Rotations
200m Run
10x Scapular Pull-Ups
5x Inch Worms w/ Pause
*Working Weight
Weightlifting
1a) 3x10 Front Squats
- @ 80% of heaviest set of 10
- Rest 1:00
1b) 3x10 Ring Rows
- Rest 1:00
Front Squat (10-10-10)
Ring Rows (10-10-10)
Metcon
Metcon (Time)
3 Rounds:
Run 400m
20x Goblet Squats (53/35)
15x 6" Target Burpees
*15:00 Time Cap
Modifications:
Run = Distance / Row / Ski / Bike
Gob Sqt = Load (35/26) (26/18)
Tar Burp = Burpees