Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
10x Ring Swings (RMU Only)
:10 Ring Support Hold (Top & Bottom)
7x Calorie Bike/Erg
10x Strict Push-Ups
:20 Handstand Hold
7x Squat Cleans (Empty Bar)
Metcon
Metcon (30 Rounds for reps)
EMOM 30:00
(1) 5x Ring Muscle-Ups
(2) 15/12x Calorie Bike
(3) 10x Strict Handstand Push-Ups
(4) 15/12x Calorie Ski
(5) 5x Squat Cleans*
*Working Weight
Scaling Options:
RMU = 10x Ring/Bar Dips
Bike = Calories
StHSPU = Reps/Kipping/PsU
Erg = Calories
Sqt Clean = Load