Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds: (12:00 Cap)
1:00 Bike (Increasing Pace)
5/5 Single Arm DB Strict Press
:30 Active Bar Hang
5 Inchworms
~then~
2 Rounds:
1:00 Bike
10 Plank Pike-Ups
:30 DB Overhead Hold
15 Ab Mat Sit-Ups
Weightlifting
1-1-1-1-1
Strict Press*
*Start moderate-heavy and build to heaviest single rep.
Strict Press (1-1-1-1-1)
Metcon
Metcon (Time)
40-30-20
Calorie Bike
12-12-12
Strict Press (115/80)
30-30-30
Ab Mat Sit-Ups
*Time Cap 15:00
Modifications:
Strict Press = DB / DB Bench
Bike = Rower / 400m Run
Sit-Ups = 1:00 Plank Hold