Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
20x Double Unders
7x GHD/Ab Mat Sit-Ups
7x Hang Power Cleans (95/65)
5x Overhead Squats (95/65)
5x Ring Dips/Push-Ups
Metcon
Metcon (Time)
50x Double Unders
40x GHD Sit-Ups
30x Hang Power Cleans (135/95)
20x Ring Dips
10x Overhead Squats (135/95)
20x Ring Dips
30x Hang Power Cleans (135/95)
40x GHD Sit-Ups
50x Double Unders
Scaling Options:
DU = 2x Sin + 10x Burp
GHDSU = AMSU
HPC = Load
RD = HRPU
OHS = Load
*1 Bar, 1 Weight
15:00 Time Cap
Gymnastics
Handstand Hold
5x Handstand Hold
-Rest as needed b/t sets
(a) 1:00 Hold
(b) :30-:45 Hold
(c) :20-:30 Hold
(d) Pike Hold off Box