Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
:20 Superman Hold
10x Arch to Hollow Swings
5x Wall Balls (20/14)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 13:00
20x Wall Balls (20/14)
20x Pull-Ups
20x GHD Sit-Ups
Scaling Options:
WB = Load
PU = Strict w/ Band / Ring Rows
GHDSU = Ab Mat
EMOM
Metcon (20 Rounds for reps)
EMOM 20:00
Min 1: 15/10x Assault Bike Cal
Min 2: 10x Alternating Pistols
Min 3: 50x Double-Unders
Min 4: Rest
Scaling Options:
AB Cal = Calories
Pistols = Box/Band Prog
DU = Reps / Singles