Crossfit Pushin Weight - CrossFit
Warm-up
3 Rounds:
5x Back Squats (40/50/60%)*
7x Scapular Pull-Ups
5x Wall Balls
7x Arch to Hollow Swings
*Based off 3/26/19
Weightlifting
Every 2:30 for 10:00
10x Back Squats
*@65% 5RM BS (3/26/19)
**5th Set @ 10:00 Mark
Back Squat (10-10-10-10-10)
Metcon
Metcon (Time)
30-25-20-15-10
•Calorie Bike
•Pull-Ups
•Wall Balls (20/14)
20:00 Time Cap
Scaling Option 1:
Reps = 21-18-15-12-9
Scaling Option 2:
Bike = Calories
PU = Jumping / Rows
WB = Load / Height