Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
10x Forward Legs Swings*
10x GHD Back Extensions
10x Cossack Squats*
10x Russian KB Swings
*5 Reps Each Legs
Crossfit Pushinw8 - CrossFit
Metcon
Metcon (Time)
Teams of 2:
*EMOM 3x Burpees
30-20-10
Thrusters (95/65)
Pull-Ups
30-20-10
Cleans (135/95)
Ring Dips
Crossfit Pushinw8 - CrossFit
Warm-up
20x Cal Assault Bike
5x Front Squats (45%)
15x Arch to Hollow Swings
5x Front Squats (60%)
Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
•200M Run
•3x Back Squats (45/65%)
•3x Wall Climbs
•3x Back Squats (55/75%)
Crossfit Pushinw8 - CrossFit
Warm-up
4 Rounds:
3x Push Press (40/50/60/70%)
7x PVC Dislocates
:30 Hollow Hold
5x Sumo Inchworms
Weightlifting
Push Press
Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
7x Hand Release Push-Ups
5x Toe Touch & Reach
2x Back Squats (50/60/70%)
Weightlifting
Front Squat
EMOM 5:00
Crossfit Pushinw8 - CrossFit
Metcon (Time)
100x GHD Sit-Ups
50x Front Squats (115/75)
80x Pull-Ups
40x Hang Cleans (115/75)
60x Handstand Push-Ups
30x Thrusters (115/75)
Crossfit Pushinw8 - CrossFit
Warm-up
4 Rounds:
2x Back Squats (45/55/65/75%)
3x Strict Pull-Ups
5x Weighted Cossack Squats
10x Russian KB Swings
Weightlifting
Back Squat
Crossfit Pushinw8 - CrossFit
Warm-up
3x Front Squats (45%)
10x Lateral Leg Swings Each Leg
30' Duck Walk
3x Front Squats (55%)
10x Forward Leg Swings Each Leg
30' Ostrich Walk
Crossfit Pushinw8 - CrossFit
Warm-up
EMOM 9:00
Min 1: 10x Arch to Hollow Swings
Min 2: :30 Jump Rope (Sgl/Dbl)
Min 3: 3x Push Press (50/60/70%)