Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
3x Front Squats (50/70%)
5x Inch Worms
250M Row
3x Front Squats (60/80%)
10x DIslocates (PVC)
5x Lateral Step-Ups (20/16)
Weightlifting
Front Squat
3x1 Front Squat @ 90% of 1RM.
-Rest 3:00 between sets.
Metcon
Metcon (Time)
500M Row
30x Burpee Box Jump Overs (24/20)
20x Overhead Squats (95/65)
Scaling Options:
Row = Distance
BBxJO = Height
OHS = Load
Midline
GHD Situps
5x 10-15 GHD Sit-Ups
-Rest As Needed between Sets.
-Add a Plate/MedBall if able.
-Work Full ROM Only