Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
:10 Dip Support Hold (T/B)
7/5x Calorie Assault Bike
5x Strict Press
5x Push Press
10x Goblet Squats
Weightlifting
Every 2:30 for 10:00
6x Push Press
*5th Set @ 10:00 Mark
**Working Weight
Push Press (6-6-6-6-6)
Metcon
Metcon (5 Rounds for time)
Every 3:00 for 15:00
•15x Ring Dips
•12x Calorie Assault Bike
•9x Front Squats (155/105)
•6x Burpees Over Bar
*Record Time for Each Round.
Scaling Options:
R. Dips = Reps /Bar
Bike = Calories (:40)
FS = Load
BOB = Burpees