Crossfit Pushinw8 - CrossFit
Warm-up
5x Sumo Inchworms w/ Push-Up
100M Farmers Carry (L. Hand)
:20 Ring Support Hold
30x Air Squats
20x Russian KB Swings
100m Farmers Carry (R. Hand)
5x Inchworms w/ Push-Up
*Use 53/35 KB
Strength
Ring Dips
Every :90 for 15:00
•7/5x Ring Dips
*Scale Reps as Necessary
Metcon
Metcon (Time)
20x KB Snatches (70/53)
20x Goblet Squats (70/53)
200M Run
15x KB Snatches (70/53)
15x Goblet Squats (70/53)
400M Run
10x KB Snatches (70/53)
10x Goblet Squats (70/53)
800M Run
Scaling Options:
KB Snatch = Load/KB Swing
Goblet Squat = Load
Run = Row
*20:00 Time Cap