Announcements
Do you have your costume ready for October 31st? You could win a free month if you come in and complete your workout in your costume!
Crossfit Pushin Weight - CrossFit
Warm-up
3 Rounds
10x Band Pull-Aparts (Pronated Grip)
10M Duck Walk
10x Strict Push-Ups
10M Alternating Lunges
Gymnastics
Strict Chest to Bar Pull-Ups
5x6 Strict Chest to Bar Pull-Ups
-Add weight only if able to do 6 UB @ BW
-Rest 1:00 between sets
-Alternate with FFE Reverse Lunges
Weightlifting
Front Foot Elevated Reverse Lunges
4x10 Front Foot Elevated Reverse Lunges
-2-4” Elevation (25-45# Plate)
-Bar Back Rack Position
-Rest 1:00 between sets
-Alternate with StCTBPU
Metcon
Metcon (Time)
Buy-In: 20x Deadlifts (295/205#)
~then~
3 Rounds:
5x Ring Muscle-Ups
5x Deficit HSPU (4"/3")
~then~
Cash-Out: 50' OH Walking Lunge (50/35# DBs)
Scaling Options:
DL = Load (225/155)
RMU = 10x Ring Dips
HSPU = 10x Strict Push-Ups
OHWL = Load (35/20)