Crossfit Pushinw8 - CrossFit
Warm-up
5 Rounds:
10x Burpees
5x Leg Swings (Each Leg)
5x Dislocates w/ PVC
Metcon
Metcon (Time)
AMRAP 12:00 : Ascending Ladder
Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
•:20-:30 HS Hold
•10x Internal Rotations (Each Arm)
•10x Hang Cleans
•200M Row
Gymnastics
Handstand Walk
In less than a week we will be operating out of our brand new facility! Who is pumped!?
Crossfit Pushinw8 - CrossFit
Warm-up
3:00 Row/Bike/Run
2 Rounds:
•10x Banded Dislocates
•10x Tempo Goblet Squats 31X1
Crossfit Pushinw8 - CrossFit
Warm-up
Cathy's Birthday Burpees!
Kara missed out
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 30:00 : Teams of 3
100x Toes to Bar
Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
•10x Push-Ups
•15x Calorie Row
•20x Russian KB Swings (53/35)
•:30 Handstand Hold
Metcon
Metcon (Time)
2 Rounds:
Crossfit Pushinw8 - CrossFit
Warm-up
3:00 Bike/Row/Run
2 Rounds:
•7x Muscle Cleans
•7x Front Squats
•7x Strict Press
•7x Push Jerk
Weightlifting
Clean and Jerk
Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
•5x Inchworms w/ Push-Up
•10x Goblet Squats (53/35)
•15x Russian KB Swings (53/35)
Crossfit Pushinw8 - CrossFit
Warm-up
3:00 Row/Run/Bike
2 Rounds
•7x Muscle Snatch
•7x Overhead Squats
•7x Snatch Balance
Weightlifting
Snatch
Crossfit Pushinw8 - CrossFit
Metcon
30 min AMRAP
Teams of 2 or 3
**teammates do each run together**
100 Dumbell Burpees 35/20
Run 400M
50 Pass Throughs
Run 400M