Crossfit Pushinw8 - CrossFit
Warm-up
50/40x Calorie Row
-then-
3 Rounds:
•10x Frwd Leg Swings
•7x Strict/Jumping Pull-Ups
•3x Front Squats (40/50/60%)
Weightlifting
Front Squat
EMOM 5:00
2x Front Squat @ 70% 1RM
Supplemental
Stiff Legged Deadlift
3x5 Stiff Legged Deadlifts
-With Band Resistance
-Working Sets, As Heavy As Possible
-Rest As Needed Between Sets
Metcon
Metcon (Time)
6 Rounds:
•15x Calorie Row
•6/4x Rope Climbs
Scaling Options:
Cal Row = Reps
RC = Rope Up-Downs/Reps
*3x Rope U-D = 1x RC
**20:00 Time Cap