Crossfit Pushinw8 - CrossFit
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Substitute:
Pull-Ups = :30 Dead Hang
Dips = Strict Push-Ups
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Scaling Options:
DL = Load
HSPU = Pike / Push-Ups
Weightlifting
Overhead Squat (5-5-5-5-5)
Establish a heavy 5 rep Overhead Squat in 5 sets
-Rest 2-3:00 between