Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
:10 Ring Support Hold (Top/Bottom)
10/7x Calorie Row
:20 Handstand Hold
10/7x Calorie Bike
5x DB Thrusters (Working Weight)
Metcon
Metcon (30 Rounds for reps)
EMOM 30:00
(1) 10x Strict Ring Dips
(2) 15/12x Calorie Row
(3) 10x Handstand Push-Ups
(4) 15/12x Calorie Bike
(5) 10x Dumbbell Thrusters (50/35)
(6) Rest
Scaling Options:
Ring Dips = Reps / Bar / Parallette Dips
Cal Row = Calories
HSPU = Reps / Hand Release Push-Ups
Cal Bike = Calories
DB Thrusters = Load (35/20) (20/10)
Midline
GHD Situps
5x 7/10/15/20 GHD Sit-Ups
-Rest As Needed Between Sets