Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
•5x Inchworms w/ Push-Up
•10x Goblet Squats (53/35)
•15x Russian KB Swings (53/35)
•:20 Hollow Hold
EMOM
Metcon (24 Rounds for reps)
EMOM 24
(1) :30 Max Effort Hang Power Clean (70% Bodyweight)
(2) :30 Max Effort Ring Dips
(3) :30 Max Effort Med Ball Sit-Ups (20/14)
(4) :30 Max Effort Calorie Row
Scaling Options:
HPC = 50% BW
Ring Dips = Box/Bar
MB SU = No Med Ball
Cal Row =
Midline
Soreson Hold
3x :90 Soreson Hold
-Rest 2-3:00 between efforts