Crossfit Pushinw8 - CrossFit
Warm-up
Burpee Spike Ball ?
Weightlifting
Bench Press (3-3-3-3-3-3-3)
7x3 Bench Press
-Working Sets
-Build to heaviest 3 rep
-Rest :90-2:00 b/t sets
Metcon
Metcon (3 Rounds for reps)
3 Rounds: 3:00 Clock
20x Calories Assault Bike
15x Ring Push-Ups
AMRAP KB Swings (70/53)
-Rest 3:00
Scaling Options:
AB Cal = Calories
Ring PsU = HRPU
KBS = Load