Crossfit Pushinw8 - CrossFit
Warm-up
3:00 Row/Bike/Run
2 Rounds:
•10x Banded Dislocates
•10x Tempo Goblet Squats 31X1
•10x Cuban Press (Empty Bar)
Weightlifting
Pause Squat (3-3-3-3-3)
5x3 Pause Back Squats
-3 Count Pause @ Absolute Bottom Depth
-Working Sets
-Rest 2:00 between Sets
Metcon
Metcon (AMRAP - Reps)
5 Rounds: AMRAP 2:00
12x Assault Bike Calories
10x Burpees Over Bar
8x Snatch (95/65)
-Rest 2:00 between Rounds
Scaling Options:
AB Cal = Calories or Rower
Burp Over Bar = Burp
Snatch = Load
*Start at the beginning of each new AMRAP round.
**Score is total reps completed between 5 rounds.