Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
•7x Strict Press (Empty Bar)
•7x Russian KB Swings (70/53)
•:20 Ring Support Hold (Top)
•200M Jog
Weightlifting
Push Press
Establish a 4RM
-Rep Scheme 8, 8, 6, 6, 4
-Rest 2:00 between sets
Metcon
Metcon (Time)
5 Rounds:
•300M Run
•12x KB Swings (70/53)
•12x Ring Dips
Scaling Options:
Run = Distance
KBS = Load
Dips = Box/Bars