Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
300/200M Row
5x Back Squats (45/55/65%)
7x Ring Rows
Weightlifting
Back Squat
5x3 BS @ 70% 1RM
-Rest :90 between sets.
Metcon
Metcon (Time)
3 Rounds:
5x Strict Pull-Ups
10x Push Press (95/65)
15x Burpees Over Bar
*Rest 1:00 Between Rounds
Scaled Options:
PU = Banded or Ring Rows
PP = Load
BOB = Burpees
*Scored time includes rest minutes.
Supplemental
Stiff Legged Deadlift
3x5 Stiff Legged Deadlift
-Legs remain locked
-Hinge over at hips as low as possible while keeping the back flat
-Rest :60-:90 b/t sets