Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Wide Stance Inch Worms
10x Air Squats
15x Cal Bike/Erg
10x Arch to Hollow Swings
5x Bent Over Barbell Rows (Empty)
Strength
5x6 Pendlay Rows
-Rest :30-:45
4x8 Cossack Squats*
-Rest :90
*Working Weight, 8x Per Leg
Pendlay Row (6-6-6-6-6)
Cossack Squat (8-8-8-8)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:00
18x Wall Balls (20/14)
12x Deadlifts (225/155)
6x Bar Muscle-Ups
Scaling Options:
WB = Load / Height
DL = Load (185/125) (155/105)
BMU = CTB / PU / Rows