Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
200M Run
10x Leg Swings (Forward, 5x Each Leg)
5x Sumo Inchworms
10x Cossack Squats (5x Each Leg, 35/18#)
Weightlifting
Front Squat (3-3-3-3-3)
5x3 Front Squat
-Build to Heaviest 3 Rep
-Working Sets w/ :90 Rest
Metcon
Metcon (3 Rounds for reps)
3 Rounds: AMRAP 3:00
200M Run
12x Front Squat (95/65)
Max Effort Burpees Over Bar
*Rest 3:00 between Rounds
Scaling Options:
Run = Distance
Front Squat = 30-35% of 3RM
BOB = Burpees