Crossfit Pushinw8 - CrossFit
Warm-up
3:00 Bike (Alt :30 Arms Only / :30 Legs Only)
Grab Jump Rope
2 Rounds:
5x Tempo Goblet Squats (53/35#) (5-3-0-2 Tempo)
:30 Top Ring Support Hold
Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
•500M Row
•7x Hang Snatch High Pulls
•7x Muscle Snatch
•7x Overhead Squats
•7x Snatch Balance
Weightlifting
Crossfit Pushinw8 - CrossFit
Metcon
Metcon (Time)
Conditioning: Teams of 3:
4 Rounds:
100/75x Cal Assault Bike/Row
75x Double-Unders
50x Ring Dips
25x Burpee Box Jumps (30/24)
Crossfit Pushinw8 - CrossFit
Warm-up
10x Groiners
5x Bootstraps
10x Squat Thoracic Rotation
10x Pause Overhead Squats
5x Squat Pass Through
-then-
2 Rounds:
Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
10x Hi-Hang Cleans
10x Front Squats
10x Push Press
:30 Ring Support Hold
200M Run
Weightlifting
5 Sets
Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
10x Banded Pull-Aparts (Supinated Grip)
10x Bottom Up KB Strict Press (5x Each)
1:00 Jump Rope
Gymnastics
Handstand Push-ups
Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
•1:00 Bike (Arms Only)
•10x Hi-Hang Snatch (Empty Bar)
•10x Overhead Squats (Empty Bar)
•10x Arch to Hollow Swings
Weightlifting
Crossfit Pushinw8 - CrossFit
Metcon
Metcon (AMRAP - Rounds and Reps)
Teams of 3/4 : AMRAP 30:00
Partner 1: 300x AB Cal
Partner 2:
6x Rope Climbs
18x Push Press (135/95)
Crossfit Pushinw8 - CrossFit
Warm-up
100M Stiff Legged Row
2 Rounds:
•8x Sumo Inch Worms
•8x Lateral Box Step-Ups (30/24)
150M Stiff Legged Row
3 Rounds:
Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
7x Hang Clean High Pulls
7x Muscle Cleans
7x Front Squats
7x Push Press
7x Push Jerk