Crossfit Pushin Weight - CrossFit
Warm-up
Warm-up (No Measure)
Grab a Kettlebell!
1 ROUND
5 Bootstraps
5/5 Thoracic Rotations
10 Scap Push-Ups
100m Run
Crossfit Pushin Weight - CrossFit
Warm-up
Warm-up (No Measure)
3:00 PROGRESSIVE WARM-UP ON BIKE
1:00 - Conversational Pace
1:00 - Moderate Pace
:30 - Workout Pace
:30 - Cool Off Pace
Crossfit Pushin Weight - CrossFit
Warm-up
Warm-up (No Measure)
GUIDED WARM UP...
Row 1:00
100m Run
Bike 1:00
:30s Hollow Hold/Wall Sit/Glute Bridge
Crossfit Pushin Weight - CrossFit
Warm-up
Warm-up (No Measure)
PARTNER AMRAP - 4 MIN
P1: Row (Moderate Pace, Nasal Breathing)
P2: Completes (then athletes switch!)
8 Groiners
8 Scap Push Ups
Crossfit Pushin Weight - CrossFit
Warm-up
:30 Single Unders
:30 Single Leg Single Unders (Left)
:30 Single Leg Single Unders (Right)
:30 Backwards Single Unders*
Crossfit Pushin Weight - CrossFit
Warm-up
EMOM 10:00
Min 1 - Row (Easy, then Moderate)
Min 2 - "Slow" Bootstrappers
Min 3 - Tempo Barbell Good Mornings (3111)
Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5 Inchworms
10 Lunges w/ Torso Twist
10 Scap Pull-Ups
10 Up-Downs
5/5 DB Sumo DL*
10 Shoulder Taps (Per)
Crossfit Pushin Weight - CrossFit
Warm-up
3:00 Bike
-:20 Work / :40 Recovery*
*Every round of :20 Work, increase the pace
~then~
3 Rounds:
5 Bootstrappers
Crossfit Pushin Weight - CrossFit
Warm-up
AMRAP 7:00
10/7 Cal Row
10 Alt. Samson Lunge Stretches
20 Mountain Climbers
10 Up-Downs
Crossfit Pushin Weight - CrossFit
Warm-up
2:00 Bike (Increase pace every :30)
Into...
1:00 Groiner Stretch (Left)
1:00 Groiner Stretch (Right)
1:00 Couch Stretch (Left)