Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
5x Inch Worms
15x Thrusters (45/35/15)
30x Doubles/Singles
500M Row
Metcon
Metcon (Time)
4 Rounds: 0:00-15:00
10x Front Squats (115/75)
31x Double-Unders
16x Wall Balls (20/14)
-Rest Remainder
4 Rounds: 15:00-30:00
10x Push Press (115/75)
31x Air Squats
16x GHD Sit-Ups
*Two groups ( living and the zombies ) The Living will go 2 minutes ahead of zombies. If the zombies catch anyone in the living (beat or tie their score) then the one caught has to do 25 burpees. For the second WOD the living will become the zombies and the zombies the living. The coach\ gets to choose your living classification
Scaled Options:
Front Squats = Weight
DUs = 4x Burpees + 2x Singles
Wall Balls = Weight
Push Press = Weight
Air Squats = o_0
GHDSU = Ab Mat Sit-Ups