Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
10x PVC Dislocates
10x PVC Overhead Squats
1:00 Assault Bike (Arms Only)
10x Banded Pull-Aparts (Overhand)
10x Banded Pull-Aparts (Underhand)
Gymnastics
Bar Muscle-ups
15:00 Skill Work
5x to work on the following progressions:
-Arch to Hollow Swings
-Lever Pulls
-Hip Taps
-Kipping BMU
-Strict BMU
Metcon
Metcon (Time)
30-20-10
Calorie Row
Chest to Bar Pull-Ups
Thrusters (95/65)
20:00 Time Cap
Scaling Options:
Cal Row : Reps
CTBPU : Pull-Ups/Jumping
Thrusters : Load