Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
10/7x Calories Assault Bike
:20 Ring Support Hold @ Top
10x Alternating Lunges @ Bodyweight (Per)
:20 Ring Support Hold @ Bottom
Weightlifting
Front Rack Lunge
4x6 Alternating Front Rack Lunges
-6 Reps Per Leg
- Alternate with Ring Dips
-Rest :30-1:00 between exercises
Gymnastics
Ring Dips
5x6-8 Ring Dips
-Add Weight if Capable
- Alternate with F.R. Lunges
-Rest :30-1:00 between exercises
Metcon
(Time)
21-15-9
•Wall Balls (20/14)
•Assault Bike Calories
Scaling Options:
WB = Load
AB Cal = ??