Crossfit Pushin Weight - CrossFit
Warm-up
3 Rounds:
10x Scap Push-Ups
5x DB Upright Rows (Per)
10x Arch to Hollow Swings
5x T Push-Ups (Per)
10x Russian KB Swings
5x Inchworms
Strength
Bench Press (3-3-3-3-3)
Glute-Ham Raises (8-8-8-8-8)
Metcon
Metcon (AMRAP - Reps)
AMRAP 15:00
(ascending reps for db snatch and TTB; for each round reps increase by 2)
10x Alternating DB snatch (70/50)
10 Toes to Bar
50 Double-Unders
12 Alternating DB snatch
12 Toes to Bar
50 Double-Unders
14 Alternating DB snatch
14 Toes to Bar
50 Double-Unders
16.... etc
Modifications:
DB Sn = Load (50/35)
TTB = Leg/Knee Raises
DU = 150x Singles