Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
3x Front Squats (45/65%)
10x Arch to Hollow Swings
:30 Bike
3x Front Squats (55/75%)
10x DB Upright Rows (20/10) (Per)
:30 Jump Rope (Doubles/Singles)
Weightlifting
Front Squat
5x3 Front Squat @ 80% of 1RM.
-Rest 2:00 between sets.
Metcon
Metcon (AMRAP - Rounds and Reps)
5 Rounds : AMRAP 4:00
10x Assault Bike Calories
10x Alternating DB Snatch (50/35)
10x Toes to Bar
24x Double-Unders
-Rest 1:00, pick up where you left off on the previous AMRAP.
Scaling Options:
AB Cal = Calories
DB Sn = Load
TTB = Leg/Knee Raises
DU = Singles + 5x Burpees