Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
10/7x Calorie Bike
10x Ring Rows
5x Inchworms
:10 Dip Supoort Hold (T/B)
10x Alt Walking Lunges (Per)
Weightlifting
5x8 Front Foot Elevated Split Squats
-8 Per Leg, 2-4" Elevation
4x10 Alternating Dumbbell Curls
*Working Weight
Front Foot Elevated Split Squat (8-8-8-8-8)
Dumbbell Curls (10-10-10-10)
Metcon
Metcon (3 Rounds for reps)
3 Rounds:
AMRAP 4:00
•20x Ring Dips
•15x Assault Bike Calories
•10x GHD Sit-Ups
-Rest 2:00
Scaling Options:
Dips = Reps/Bar
Bike = Calories
GHD = Ab Mat