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Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
8x Single Arm Bottoms Up KB Press*
:20 Supinated Grip Dead Hang
6x Cossack Squats* (Each Leg)
*Choose Appropriate KB Load
Weightlifting
Push Press (5-5-3-3-1-1)
Use the following rep scheme (5-5-3-3-1-1) to establish a heavy single Push Press.
-Alternate with Strict Chin-Ups
-Rest 1:00 between sets.
Gymnastics
Chin-Ups (5-5-5-5-5)
Perform 5 sets of 5 strict chin-ups, add weight if capable.
-Alternate with Push Press
-Rest 1:00 between sets.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:00
8x Goblet Squats (70/53)
50' Waiter's Walk (70/53)
8x GHD Sit-Ups
25' Waiter's Walk in L. Hand & 25' Waiter's Walk in R. Hand.
Scaling Options:
Gob Sqt = Load
Waiters Walk = Load
GHDSU = AMSU