Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
•10x Bird Dogs
•10x Scapular Push-Ups
•10x Thrusters (45/35)
•10x Ring Rows
Gymnastics
Every :90 for 15:00
•3x Ring Dips
•:20-:30 Ring Support Hold
Ring Dips (10x3)
Ring Support Hold (10x :20-:30)
Metcon
Metcon (Time)
Buy-In:
•30x Assault Bike Calories
21-15-9
•Pull-Ups
•Thrusters (95/65)
Cash-Out:
•30x GHD Sit-Ups
Scaling Options:
AB Cal = Calories
Pull-Ups = Ring Rows
Thrusters = Load
GHDSU = Ab Mat