Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
10x Dislocates with Lunges (5x Each Leg)
5x Back Squats (45/55/65% of 5RM)
:20-:30 HS Hold
Strength
Back Squat
5x5 Back Squat @ 75/80/85/87/85% of 5RM.
*For those without a 5RM BS will perform 5x5 working sets.
Handstand Push-ups
4x 8-12 HSPU
Athletes may perform them strict or Kipping and at a deficit if necessary. All athletes should be able to perform 8-12 HSPU or Pike Push-Ups unbroken each set.
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups