Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
500M Row
10x Dislocates
10x Push Press (Empty Bar)
-then-
Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
•5x Thrusters (Empty Bar)
•10x Arch to Hollow Swings
•5x Sumo Inchworms
•10x Goblet Squats (53/35)
Crossfit Pushinw8 - CrossFit
Warm-up
4 Rounds:
3x Push Press (45/55/65/75%)
:15 Ring Support Hold
10x Box Lateral Step-Ups (5x Each Leg)
150M Row
Weightlifting
1x5 PP @ 80%
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