Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
10x Calorie Row
5x PVC Dislocates
10x Overhead Squats
5x Box Jumps
10x Ring Rows
Weightlifting
Overhead Squat (6-6-6-6-6)
5x6 Overhead Squat
*Working Weight
Single Arm Dumbbell Row (8-8-8-8)
4x8 Single Arm Dumbbell Row
*8 Per Arm
Metcon
Metcon (AMRAP - Reps)
20 minute AMRAP:
100x Calorie Row
80x Box Jump Overs (24/20)
60x Toes to Bar
40x Handstand Push-Ups
20x Front Squats (225/155)
Scaling Options:
Option 1: Reps
75-60-45-30-15
50-40-30-20-10
Option 2:
Cal Row = Cals
BxJ = Height /Step-Over
TTB = Leg/Knee Raises
HSPU = Push-Ups
FS = Load (185/125)