Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
10x GHD Hip Extensions
5x Cuban Press (Per)
1:00 Assault Bike
5x Lateral Step-Ups (Per)
10x Push-Ups
Weightlifting
5x6 Glute Ham Raises
4x10 Single Arm DB Strict Press*
*Working Weight, 10x Per Arm
-Alternate Sets w/ :45-:60 Rest
Glute-Ham Raises (6-6-6-6-6)
Single Arm Dumbell Press (10-10-10-10-10)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:00
24x Box Jump Overs (24/20)
12x Calories Assault Bike
6x Strict Handstand Push-Ups
Scaling Options:
BxJO = Height
AB Cal = Calories
StHSPU = Kipping / Elevated / Push-Ups