Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
10x Cossack Squats
10x Push-Ups
10x Alternating Lunges
10x PVC Pipe Dislocates
Strength
Paused Front Squat
5x5 Paused Front Squats
- Working Sets
- 2-Count Pause @ Absolute Bottom Depth of Squat.
- Rest 2:00 between sets.
Ring Support Hold
4x :20-:30 Second Ring Support Hold
- 2x Top of Dip Support Hold
- 2x Bottom of Dip Support Hold
- Accumulate :20-:30 if unable to do support hold unbroken
- Rest 1:00 between sets
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:00
•20x Overhead Alternating Lunges (45/25)
•10x Burpees onto Plate (45/25)
•5x Strict Pull-Ups
Scaled Options
OH Lunges = Plate Load
Burpees = Onto Same Plate
Strict PU = Band or Box Asst.