Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
•5x Snatch High Pull
•5x Muscle Snatch
•5x Overhead Squat
•5x Sotts Press
•10x Band Dislocates
•10x Lateral Leg Swings
Weightlifting
5 Sets of the Following Complex:
3x Snatch
*Focus on Full Squat Depth
Snatch (3-3-3-3-3)
Metcon
Metcon (Time)
5 Rounds:
21x Calorie Row
15x GHD Sit-Ups
9x Front Squats (155/105)
Scaling Options:
Cal Row = Calories (:90 Effort)
GHDSU = Ab Mat Sit-Ups
FS = Load (40-50% 1RM)