Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
15/12x Calorie Bike
:20-:30 Handstand Hold
5x Step-Ups (Each Leg)
10/7x Push-Ups
Strength
5x6 Front Rack Weighted Step-Ups*
-Rest :30-:45, Parallel Height
4x10 Strict Handstand Push-Ups
-Rest :90
*Working Weight
Front Rack Weighted Step-Up (6-6-6-6-6)
Strict Handstand Push-Ups (10-10-10-10)
Metcon
Metcon (Time)
5 Rounds:
20x Goblet Squats (70/53)
15x Pull-Ups
10x Burpee Box Jump Overs (24/20)
20:00 Time Cap
Scaling Options:
Gob Sqt = Load
PU = Jumping / Ring Rows
BBxJO = Burpees