Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
10x Banded Pull-Aparts
5x Muscle Cleans (Empty Bar)
5x Strict Press (Empty Bar)
10x Good Mornings (Empty Bar)
400M Run
Metcon
Metcon (Time)
4 Rounds:
500M Row
15x Power Cleans (155/105)
10x Shoulder to Overhead (155/105)
5x Bar Muscle-Ups
-Rest 3:00 between rounds.
*30:00 Time Cap
Scaling Options:
Row = Distance (Sub 2:00)
PC = Load (2-3 Sets)
STO = Load (2-3 Sets)
BMU= CTB Pull-Ups
Midline
GHD Situps
5x 10-15 Unbroken GHD Sit-Ups
-2:00 Rest between sets