Crossfit Pushinw8 - CrossFit
Warm-up
Tabata Intervals (4 Rounds)
•HS Hold
•Arch to Hollow Swing
•Boot Strappers
•Superman Hold
Strength
Alternate between Pendlay Rows and GHD Hip Extenions with :60'rest.
Pendlay Row
4x12 Pendlay Rows
-Keep Back Flat & Midline Tight
-Working Sets
GHD Back Extensions
4x15-20 GHD Back Extension
-Focus on Full Flexion & Extension through midline
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 10:00
•3x Deficit Handstand Push-Ups (4"/2")
•6x Toes to Bar
•9x Burpees
Scaling Options:
Def HSPU : Deficit or Pike PsU
TTB = Leg or Knee Raises
Burpees = O_o