Crossfit Pushin Weight - CrossFit
Warm-up
Warm-up (No Measure)
PARTNER WARM-UP...IN TEAMS OF 2:
2 RNDS
30x Wall Balls*
15x HSPU
20x Box Jump Overs*
10x GHDSU
10x Back Squats*
5x Squat Cleans*
*Working Height/Weight
**Split Reps
Partner Workout
Metcon (Time)
In Teams of 2:
1000m row
5 RNDS
•30 WB 20/14
•15HSPU
1000m row
4 RNDS
•20 Box Jump Overs 24/20
•10 GHDSU
1000m row
3 RNDS
•10 Back Squats 225/155 (from rack)
•5 Squat Cleans 225/155
*Partners must rotate every 250m on the rower.
Finisher
Metcon (No Measure)
IN TEAM OF 2...
3 SETS FOR MAX REPS*
:45 Russian Twist
:15 Transition / Rest
:45 Plank Hold
:15 Transition / Rest
P1 performs Russian Twists while P2 holds Plank. Once :45 expires, transition and switch roles.
(No Measure)