Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
250M Ski Erg
10x PVC Dislocates
10x PVC Overhead Squats
10x Arch to Hollow Swings
10x Doubles / DU Attempts
Weightlifting
5 Sets of the following complex:
2x Hi-Hang Snatch
2x Overhead Squat
-Rest 2-3:00 between sets
High-Hang Snatch (2-2-2-2-2)
Overhead Squat (2-2-2-2-2)
Metcon
Metcon (Time)
21-18-15-12-9
Toes to Bar
50-40-30-20-10
Double-Unders
12:00 Time Cap
Scaling Options:
TTB = Hanging Leg/Knee Raises
DU = 2x Singles + 5 Burpees