Crossfit Pushin Weight - CrossFit
Warm-up
3 Rounds:
:30 Jump Rope
5x Inch Worms
:10 Dip Support Hold (Top & Bottom)
5x Wall Balls
Gymnastics
Double-Unders
(1) 50x UB DU Every 2:00
(2) 30x UB DU Every 2:00
(3) 30x Double-Unders Every 2:00
(4) 10-20x DU Every 2:00
(5) 15:00 Skill Work
Metcon
Metcon (Time)
4 Rounds:
9x Deadlifts (225/155)
12x Ring Dips
15x Wall Balls (20/14)
Scaling Options:
DL = Load (185/125) (155/105)
Dips = Matador / Parallette
WB = Load / Height