Crossfit Pushin Weight - CrossFit
Warm-up
3 Rounds:
3/3/3x Strict Press/Push Press/Push Jerk*
7x Arch to Hollow Swings
3x Strict Pull-Ups/Jumping/Ring Rows
10/7x Calorie Ski
3x Inchworms
Metcon
T-1000 (Time)
4 Rounds:
24x Pull-Ups
12x Bar Facing Burpees
9x Shoulder to Overhead (205/135)
30:00 Time Cap
Scaling Options:
PU = Reps / Jumping / Ring Rows
BFB = Burpees
STO = Load (185/125) (155/105)
Skill
Spend 10:00-15:00 practicing on a skillset.