Crossfit Pushin Weight - CrossFit
Warm-up
3 Rounds:
5x Shoulder Taps (Per)
7x Arch to Hollow Swings
5x DB OH / FS Squats (Per)
3x PU / CTB / BMU
5x Handstand Push-Ups
Metcon
Lock and Load (Time)
6 Rounds:
6x Bar Muscle-Ups
6x Deficit Strict Handstand Push-Ups (4"/2")
12x DB OH Squat (6 Rt./6 Lt.) (70/50)
Scaling Options:
BMU = CTB / PU / Rows
D.St.HSPU = Strict / Kipping
OHS = Load / FS
Skill
Spend 10-15 minutes working on improvement.
Skill set, technique, mobilization, etc.