Announcements
We are now WAIT LIST ONLY to become a member of CrossFit Pushin Weight. Thank you for all the referrals.
Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
10x Good Mornings (Empty Bar)
:20 Ring Support Hold
10x Upright Rows (Empty Bar)
Weightlifting
Good Mornings
Perform 5 sets of 8 Staggered Stance Good Mornings, 8 reps each leg.
-Alternate with Strict Ring Dips
-Rest 1:00 between sets.
Gymnastics
Ring Dips
Perform 5 sets of 8 Strict Ring Dips, sets are to be completed unbroken.
-Alternate with Staggered Stance Good Mornings
-Rest 1:00 between sets.
Metcon
Metcon (Time)
25-15-5
•Assault Bike Calories
50-30-10
•Alternating DB Snatch (50/35)
Scaling Options:
AB Cal = Calories
*18-12-6
Alt DB Sn = Load