Crossfit Pushinw8 - Powerlifting
Warm-up
Bike/Run/Row (No Measure)
5:00 continuous bike/row/run.
Powerlifting
Box Squat
12x2 @ 55% 1RM + 25% Band Resistance
- Every :40
Deadlift
EMOM 10
Banded Deadlifts @ 60% + 25% Band Tension
*Quick Singles
Good Mornings
Light - Moderate Weight
Focus on Keeping Tension & Tight Body Position.
Weighted Lunges
4x 60' Alternating Weighted Walking Lunges
- 30' Down & 30' Back
- Hold for a :02 Pause @ Bottom
- Knee should hover 2" above floor
Floor Level Ring Plank
-4x :45 FLR Plank Hold
-Rest 1:00 between sets