Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
3x Front Squats (50/70%)
5x Strict Push-Ups
7x Arch to Hollow Swings
3x Front Squats (60/80%)
5x Pull-Ups (Strict/Jumping)
7x Scapular Push-Ups
Weightlifting
Front Squat
3x2 Front Squat @ 90% of 1RM.
-Rest 3:00 between sets.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 16:00
40x Air Squats
20x Push-Ups
10x Strict Pull-Ups
Scaling Options:
Sqts = Reps (25-40)
PsU = Kneeling/Elevated
PU = Reps / Strict w/ Band