Crossfit Pushin Weight - CrossFit
Warm-up
3 Rounds:
5x Arch to Hollow Swings
5x Lateral Step-Ups (Per)
5x Row Calories
3x CTB/PU/Jumping
3x Box Jumps
3x Hang Power Cleans (Working)
Metcon
Metcon (5 Rounds for time)
Every 3:00 for 15:00
5x Bar Muscle-Ups
15x Box Jumps (24/20)
*Record Time, Rest Remainder
Scaling Options:
BMU = CTB / Pull-Ups
BxJ = Height /Step-Ups
Metcon (5 Rounds for time)
Every 3:00 for 15:00
•10x Calorie Row
•10x Hang Power Cleans (135/95)
*Record Time, Rest Remainder
Scaling Options:
Cal Row = Calories
HPC = Load (115/80) (95/65)
Midline
Landmine Torso Rotations
3x10 Landmine Torso Rotations
-10x Per Side
-Rest As Needed