Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
7x Hand Release Push-Ups
5x Toe Touch & Reach
2x Back Squats (50/60/70%)
Weightlifting
Front Squat
EMOM 5:00
•2x FS @ 70% 1RM
Supplemental
Stiff Legged Deadlift
3x5 Stiff Legged Single Leg Deadlift
-Leg remains locked
-Hinge over at hips as low as possible while keeping the back flat
-5x Reps Each Leg w/ DBs or KBs
-Rest :60-:90 b/t sets
Stiff Legged Deadlift
3x5 Stiff Legged Single Leg Deadlift
-Leg remains locked
-Hinge over at hips as low as possible while keeping the back flat
-5x Reps Each Leg w/ DBs or KBs
-Rest :60-:90 b/t sets
Metcon
Metcon (Time)
5 Rounds:
•10x Handstand Push-Ups
•30x Goblet Squats (53/35)
•50x Double-Unders
Scaling Options:
HSPU =Pike/Push-Ups
Gob Sqt = Load
DU = 5x Burpees + 50x Singels
*20:00 Time Cap