Crossfit Pushinw8 - CrossFit
Warm-up
700/600M Row
2 Rounds:
•15x Good Mornings
•10x Strict Press
•5x Inchworms
•10x Scorpions
Crossfit Pushinw8 - CrossFit
Metcon
Metcon (Time)
Teams of 2:
0:00-10:00
200x Double-Unders
100x Toes to Bar
10:00-20:00
"50-40-30-20-10"
Ring Dips
Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
500M Row
30x Goblet Squats (53/35)
15x Hand Release Push-Ups
3x Inchworms
Strength
4-Count 1 1/4 Back Squat
Announcements
No 6:30pm class this Friday. Get your work out in early!
-Don't forget the holiday party this Saturday! 11:00am - ???
-Please bring a dish and wear your party pants.
THERE IS A RAFFLE WITH PRIZES!!
Announcements
No 6:30pm class this Friday. Get your work out in early!
-Don't forget the holiday party this Saturday! 11:00am - ???
-Please bring a dish and wear your party pants.
THERE IS A RAFFLE WITH PRIZES!!
Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
3x Inch Worms
7x Strict Press/Push Press/Push Jerk*
10x Air Squats
25' Duck Walk
Crossfit Pushinw8 - CrossFit
Warm-up
Row 1,000M
Metcon
Metcon (Time)
3 Rounds:
100x Double-Unders
80x Alt. Overhead Lunges (25/15)
60x Wall Balls (20/14)
Crossfit Pushinw8 - CrossFit
Warm-up
EMOM 9
Min 1: 7x Empty Barbell Strict Press
Min 2: :30 Plank Hold
Min 3: 12/10x Cal Row
Strength
Every 2 Minute on the Minute for 12:00
Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
•:30 Dead Hang on PU Bar
•10x Scapular Push-Ups
•:30 Hollow Hold
•5x Inch Worms w/ Push-Up
Skill
Kipping Pull-Ups
Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
10x Plank to Pillar Push-Ups
10x Squat Tuck Jumps
10x Dislocates with Lunges
3 Rounds: Snatch Grip
5x Deadlifts