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
"Holiday Sampler Platter"
In Teams of 2/3 for time:
5 rounds:
5 L-pullups
10 pushups
15 jumping air squats
Then 4 rounds:
8 Handstand Pushups
15 Russian Kettlebell Swings (70/53#)
Then 3 rounds:
15 Box Jumps (30"/24")
15 Knees to Elbows
Then 2 rounds:
20 Unbroken Wall Balls (20/14#)
30 Abmat Situps
Then 1 round:
50 Burpees to a target
**Scales**
L-Pullups: rather than legs straight out, perform with knees raised or scale to regular STRICT pullups
Handstand Pushups: Pike pushups or regular pushups
Knees to Elbow: knee raises