Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
200M Run
10x Lunges w/ Dislocate
5x Strict Press (Empty Bar)
10x Banded Pull Aparts (Over & Underhanded)
Weightlifting
Push Press (3-3-3-3-3)
5x3 Push Press
-Working Sets
-Rest 1:00 b/t exercises
Double Kettlebell Front Rack Lunge (8-8-8-8)
4x8 Dbl KB F.R. Lunge
-Working Sets
-Alternating Legs
-Rest 1:00 b/t exercises
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
*20:00 Time Cap
Scaling Options:
Run = Distance (200m, 300m)
OHS = Load (75/55, 65/45)