Crossfit Pushin Weight - CrossFit
Warm-up
EMOM 9:00
(1) 10x Front Squats
(2) 10x Arch to Hollow Swings (Rings/Bar)
(3) 10/7x Push-Ups
Strength
5x6 Paused Front Squat
-Rest :30-:45
4x10 Single Arm DB Row
-Rest :90, 10x Per Arm
*Working Weight
Paused Front Squat (6-6-6-6-6)
Single Arm Dumbbell Row (10-10-10-10)
Metcon
Metcon (Time)
5 Rounds:
20x Toes to Bar
20x Handstand Push-Ups
17:00 Time Cap
Scaling Options:
TTB = Reps / Hanging Leg/Knee Raises
HSPU = Reps / Hand Release Push-Ups