Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
•200/150M Ski Erg
•10-20x Doubles/Singles
•10x Arch to Hollow Swings
•10x Jump Squats
Gymnastics
Double-Unders
15:00 Skill Work
(1) 5x 50+ UB Dubs
(2) 5x 30+ UB Dubs
(3) 5x 15-20 UB Dubs
(4) 5x 10-15 Doubles
(5) 5x 1:00 Max Effort
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:00
•5x Thrusters (135/95)
•3x Bar Muscle-ups
2:00 Rest
AMRAP 5:00
•7x Thrusters (115/75)
•5x Chest To Bar Pull-ups
2:00 Rest
AMRAP 5:00
•9x Thrusters (95/65)
•7x Pull-ups
Scaling Options:
Thrusters = Load
*95/85/75
PU = SPU / Ring Rows /Jumping PU