Crossfit Pushin Weight - CrossFit
Warm-up
3 Rounds:
10x Scap Depressions
5x Front Squats (40/50/60%)
:15 Ring Support Hold @ Top
:15 Ring Support Hold @ Bottom
200M Run
Gymnastics
Pull-ups
Perform 4 sets of Max Effort Strict Pull-Ups.
-Alternate sets with Front Squats
-Bands may be used, no more than 8 reps per set.
-Rest 1:00 between exercises
Weightlifting
Front Squat
3x8 Front Squats @ 65-70% 1RM.
-Alternate sets with Strict Pull-Ups
-Rest 1:00 between exercises
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 13:00
25x KB Swings (53/35)
15x Ring Dips
200M Run
Scaling Options:
KBS = Load (44/26) (35/18)
Dips = Parallette / Box Dips
Run = Distance (150/100M)