Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
300/250M Ski Erg
10x Dislocates w/ Alt Lunge
10x Overhead Squats (PVC)
5x Arch to Hollow Swings
5x Ring Dips/Handrelease PsU
Gymnastics
15:00 Kipping Pull-Up skill work.
(1) Arch to Hollow Swing
(2) AtH with Lever Pull
(3) Kipping Pull-Up
(4) Butterfly Pull-Up
Kipping Pull-Ups
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:00
15x Overhead Squats (95/65)
12x Ring Dips
9x AB Calories
Scale options:
OHS = Load
RD = Reps/HRPUs
AB Cal = Calories