Crossfit Pushinw8 - CrossFit
Warm-up
500M Row
*Breathe only through your nose.
2 Rounds:
5x Tempo Goblet Squats (5/5/0/1)
10x Dislocates w/ PVC
5x Lateral Step-Ups (5x Each Leg)
10x Ring Rows
Weightlifting
1 1/4 Front Squat (8-8-8-8-8-8)
5x8 1 1/4 Front Squat
-Working Sets
-Rest 2:00 b/t sets
Metcon
Metcon (Time)
5 Rounds:
300M Row
5x Hang Power Cleans (135/95)
7x Chest to Bar Pull-Ups
9x Box Jump Overs (24/20)
-Rest :90
Scaling Options:
Row = Distance
HPC = Load
CTB = Pull-Ups / Ring Rows
BxJO = Height