Crossfit Pushin Weight - CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS (3:00 Cap)
10 PVC Pass Thrus
5 Inch Worm + Push Up
10 Bootstrappers
10 Tuck-Ups
Crossfit Pushin Weight - CrossFit
Warm-up
Warm-up (No Measure)
4 ROUNDS (progress the Row each round)
10 Rower Strokes (legs only- damper on 8-10)*
10 Scap Pull-Ups**
10 Alt. Groiners
Crossfit Pushin Weight - CrossFit
Warm-up
Warm-up (No Measure)
JUNKYARD DOG WARM-UP
Grab a partner for this one and have some fun…
P1: L-Sit on the floor with arms extended to make the letter T.
Crossfit Pushin Weight - CrossFit
Warm-up
Warm-up (No Measure)
1:00 Bike (Easy Pace)
3 ROUNDS...
10 Alt Box Step Ups (20")
10 KB Deadlifts
10 Sit Ups
Crossfit Pushin Weight - CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS:
100m Run (increasing pace)
10 Up Downs
10 Scap Pull Ups
2 ROUNDS:
10 Arm Haulers
Crossfit Pushin Weight - CrossFit
Warm-up
Warm-up (No Measure)
1:00 Alt. Groiners
1:00 Bootstraps
Into…(8:00 Cap)
2 Quick Rounds
10 Air Squats Narrow Stance
Crossfit Pushin Weight - CrossFit
Warm-up
Warm-up (No Measure)
2 SETS...
20 Arm Circles Forward
20 Arm Circles Back
:30 Doorway Stretch (L/R)
AMRAP x 8 MINUTES
Crossfit Pushin Weight - CrossFit
Warm-up
Warm-up (No Measure)
Grab a partner and a Barbell!
1 ROUND EACH…
P1: AMRAP of...
5 Push-Up to Pike
10 Alt. V-Ups
Crossfit Pushin Weight - CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 3 Minutes
10 Scap Push-Ups
5 Inch Worms + Push-Ups
10 Groiners + Twist
-Quick Rest-
Crossfit Pushin Weight - CrossFit
Warm-up
Warm-up (No Measure)
PARTNER GENERAL WARM-UP
IN TEAMS OF 2…
60 Cal Bike (alt. every 10 cals)