Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
7x Hang Snatch Hi-Pulls
7x Muscle Snatch
7x Overhead Squats
7x Snatch Balance
10x Arch to Hollow Swings
Crossfit Pushinw8 - CrossFit
Metcon
Metcon (Time)
Teams of 2:
12 Rounds (Alternate Rounds)
16x Calorie Row
12x Hand Release Push-Ups
8x Single Arm DB Push Press (50/35) (4x Each Arm)
Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
8x Quad Thoracic Rotations (Each Side)
8x Sumo Inchworms w/ Push-Up
8x Hip Down Push-Ups
8x Atlernating Shoulder Taps
-then-
Crossfit Pushinw8 - CrossFit
Warm-up
3:00 Bike
*Alternare Arms & Legs every :30
2 Rounds:
•5x Single Arm Bottom Up KB Press
•10x T Push-Ups
•5x Sumo Inchworms
Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
500M Row
10x Arch to Hollow Swings
10x Thrusters (Empty Bar)
Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
•15/12x AB Cal
•10x Good Mornings*
•10x Internal Rotations*
•10x Front Squats*
•10x Push Press*
Crossfit Pushinw8 - CrossFit
Warm-up
Row 1,000M
20x Forward Leg Swings*
5x Front Squats (50%)
5x Sumo Inchworms
5x Front Squats (60%)
20x DB Upright Rows*
Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
10x Arch to Hollow Swings
3x Push Press (55/65/75%)
10x Cuban Presses (45/35/15)
30x Double-Unders/50x Singles
Weightlifting
Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
•3x Inchworms w/ :05 Pause @ Top & Bottom
•7x Tempo Goblet Squats (5-3-0-2)
•10x Dislocates
-then-
Crossfit Pushinw8 - CrossFit
Metcon
Metcon (Time)
Teams of 3:
Partner 1:
*Complete 100x Calories Assault Bike + 100x Calories Row
Partner 2: AMRAP
50x Burpee Box Jumps (24/20)