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
Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
15/12x Cal Row
15x Banded Pull-Aparts
20x Russian KB Swings
Crossfit Pushinw8 - CrossFit
Warm-up
3 rounds:
10 ring rows
10 3-count "squat therapy" air squats
10 burpees
10 Wall Balls
50' bear crawl
Metcon
Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
1:00 4-Way Wrist Stretch
20x Banded Pull-Aparts (Orange)
10x Push-Ups
10x Forward Alt. Lunges
Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
:30 Lat Foam Roll (Each Side)
10x Lateral Leg Swings (Each Side)
5x Front Squats (50%, 60%)
Strength
Front Squat
Crossfit Pushinw8 - CrossFit
Warm-up
1 Round:
10x Arch to Hollow Swings
5x Inch Worms w/ Push-Ups
10x Cossack Squats (10x Each Side)
5x Hang Snatch
10x Overhead Squats
Crossfit Pushinw8 - CrossFit
Warm-up
1000m/800m Row
2 Rounds:
10x Internal Rotations
50' Duck Walk
10x Thrusters (Empty Bar)
10x T Push-Ups