Crossfit Pushin Weight - CrossFit
Warm-up
3 Rounds:
:30 Double/Single-Unders
:15 Ring Support Hold (Top)
:15 Ring Support Hold (Bottom)
10x Cossack Squats (Per)
10x Squat Jumps
Weightlifting
Front Squat
15:00 to Establish a 1 Rep Max Front Squat.
-Rest As Needed Between Sets
Metcon
Metcon (Time)
100-80-60-40-20
Double-Unders
20-16-12-8-4
Ring Dips
Scaling Options:
DU = Singles + 5x Burpees
Dips = Reps / Hand Release Push-Ups