Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
:20-:30 Handstand Hold
12/10x Calorie Bike
:10 Dip Support Hold (Top & Bottom)
7x Clean & Jerks (Working Weight)
Strength
5x6 Weighted Glute Ham Raises
-Rest :30-:45
4x10 Strict Ring Dips
-Rest :90
*Working Weight
Glute-Ham Raises (6-6-6-6-6)
Ring Dips (10-10-10-10)
Metcon
Metcon (Time)
3 Rounds:
15x Assault Bike Calories
10x Strict Handstand Push-Ups
5x Clean & Jerks (225/155)
15:00 Time Cap
Scaling Options:
AB Cals = Calories / 1:00 Effort
StHSPU = Kipping / Hand Release Push-Ups
C&J = Load (185/125) (155/105)