Crossfit Pushin Weight - CrossFit
Warm-up
800M Run
2 Rounds:
9x Wall Balls (20/14)
7x Box Jumps (24/20)
5x Arch to Hollow Swings
3x Inch Worms
Metcon
Metcon (3 Rounds for time)
400M Run
15x Wall Balls (20/14)
12x Burpee Box Jumps (24/20)
10x Toes to Bar
-Rest 3:00 between rounds
Scaling Options:
Run = Distance
WB = Load
BBxJ = Height / Burpees
TTB = Hanging Leg/Knee Raises
*Record the time for each round.
Weightlifting
Good Mornings (8-8-8-8-8)
5x8 Good Mornings
-Working Sets
-Rest 2:00 Between