Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Inch Worms
10x Dislocates with Lunge (PVC)
5x Push Press (40/60%)
10x Overhead Squats (PVC)
5x Push Press (50/70%)
10x Arch to Hollow Swings
Weightlifting
Push Press
5x5 Push Press @ 80% of 3RM.
-Rest 2:30 between sets.
Metcon
Metcon (Time)
50x Calorie Row
40x Toes to Bar
30x Push Jerks (135/95)
20x Burpees Over Bar
10x Overhead Squats (135/95)
*15:00 Time Cap
Scaling Options:
Cal Row = N/A
TTB = Knees to Elbows
PJ/OHS = One Bar, One Load
BOB = Burpees
Gymnastics
L-Sit
5 Sets w/ 1:00 Rest
(a) :30 Hold
(b) :20 Hold
(c) :15 Hold
(d) :10 Hold