Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
10x Thrusters (Empty Bar)
15x Ring Rows
20x Double-Unders (50x Singles)
Weightlifting
Pendlay Row
5x8 Pendlay Rows
-Working Sets
-Rest 2:00 between
Metcon
3:00 Rest between AMRAPs.
Metcon (AMRAP - Reps)
AMRAP 5:00
•50x Calorie Assault Bike
• Max Effort Thrusters (95/65)
Scaling Options:
AB Cal = Calories
Thrusters = Load
Metcon (AMRAP - Reps)
AMRAP 5:00
•50x SkiErg Calories
•Max Effort Double-Unders
Scaling Options:
•SkiErg = Calories
•DU = Singles