Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
7/5x Calorie Assault Bike
5x Behind the Neck Shoulder Press
3x Inch Worms
5x Russian KB Swings*
5x American KB Swings*
*Working Weight
Weightlifting
Every 2:30 for 10:00
5x5 Strict Press
*5th Set @ 10:00 Mark
**Working Weight
Shoulder Press
Metcon
Metcon (Time)
5 Rounds:
20x KB Swings (70/53)
15x GHD Sit-Ups
10x Calorie Assault Bike
*20:00 Time Cap
Scaling Options:
KBS = Load (53/35)
GHDSU = Reps / Ab Mat
Cal AB = Calories / Sub :45