Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
500M Row
10x Dislocates
10x Push Press (Empty Bar)
-then-
10:00 to build to 90% of 1RM Back Squat
Weightlifting
Back Squat
5x1 BS @ 90%
-Rest 2:30 between sets
Metcon
AMRAP 8:00
- 2:00 Rest -
AMRAP 8:00
Metcon (AMRAP - Rounds and Reps)
AMRAP 8:00
20x Wall Balls (20/14)
10x Toes to Bar
Scaling Options:
WB = Reps / Load
TTB = Leg / Knee Raises
Metcon (AMRAP - Rounds and Reps)
AMRAP 8:00
20x Overhead Squats (95/65)
10x Pull-Ups
Scaling Options:
OHS = Load / Front Squat
PU = Reps / Ring Rows