Crossfit Pushinw8 - CrossFit
Warm-up
Gear Set Up
*10x Wall Ball
*10x Deadlifts
*5x GHDSU or AMSU
*5x Pull-Ups (Strict)
*200M Run
Metcon
Metcon (Time)
50x Wall Balls (20/14)
40x Deadlifts (135/85)
30x GHD Sit-Ups
20x Pull-Ups
400M Run
20x Pull-Ups
30x GHD Sit-Ups
40x Deadlifts (135/85)
50x Wall Balls (20/14)
Scaled Rep Scheme
30x Wall Balls (20/14)
25x Deadlifts (135/85)
20x GHD Sit-Ups
15x Pull-Ups
400M Run
15x Pull-Ups
20x GHD Sit-Ups
25x Deadlifts (135/85)
30x Wall Balls (20/14)
Supplemental
Single Arm Dumbbell Upright Row
3x10 Alternating Pause Dumbbell Upright Rows
-Pause for 2-count @ cheek w/ elbow above wrist
-10x Each Arm
Weighted Lunges
3x8 Alternating Pause Dumbbell Lunge
-Pause @ bottom w/ knee 2" above floor
-8x Each Leg