Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
5x Behind the Neck Strict Press
7x Wall Balls (20/14)
9x Ring Rows
1:00 Assault Bike (Legs Only)
Strength
Shoulder Press (3-3-3-3-3)
5x3 Shoulder Press
-Build to Heaviest 3 Rep
-Working Sets w/ :90 Rest
Metcon
Metcon (AMRAP - Rounds and Reps)
Teams of 2: AMRAP 20:00
60x Burpees
40x Wall Balls (20/14)
20x Calories Assault Bike
10x Strict Pull-Ups
Scaling Options:
Burpees = Reps
WBs = Load
AB Calories = Calories
SPU = Bands / Ring Rows