Crossfit Pushinw8 - Strong WoMan
Warm-up
Bike/Run/Row (No Measure)
5:00 continuous bike/row/run.
Strongman
Deficit Deadlifts
-2" Deficit (25# Plates)
-Working Sets
-Rest :90 b/t Sets
Weighted Lunges
-4x8 Wtd Lunges Each Leg
-Rest :60 Between Sets
-Do Not Alternate Legs
Suitcase Deadlift
-4x15 w/ 2x KB
-C 70# KBs / K 62# KBs
-Rest :90 b/t Sets
Squat Hold
-3x :30 Squat Hold
-C @ 450# / K @ 375#
-Rest 2:00 Between Sets
GHD Back Extensions
-3x15-20 UnWeighted Back Ext
-Rest As Needed Between Sets