Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
•200/150M Ski Erg
•10x Ring Rows
•10x Arch to Hollow Swings
•10x Forward Leg Swings (Per)
•:20-:30 Handstand Hold
Gymnastics
Strict Chest to Bar Pull-Ups (6-6-6-6-6)
5x6 Strict Chest to Bar Pull-Ups
-Add Weight if Capable
-Rest 2:00 between sets
Scaling Options
•Strict Pull-Ups
•Banded Strict Pull-Ups
•Supine Ring Rows
Metcon
Metcon (14 Rounds for reps)
Every Minute on the Minute 14:00
Odd : 8x Handstand Push-Ups
Even : 10x Toes to Bar