Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
10x Barbell Internal Rotations
5x Lateral Step-Ups (Per)
10x Banded Pull-Aparts
5x T Push-Ups (Per)
10x Russian KB Swings
Weightlifting
1a) 3x10 Front Squats
- Work to a heavy set of 10
- Rest 1:00
1b) 3x10 Tempo Ring Rows
- Feet elevated to height of rings
- 3 counts up, top, down, and at bottom
- To be completed using the tempo
- Rest 1:00
Front Squat (10-10-10)
Tempo Ring Rows (10-10-10)
Metcon
Metcon (Time)
Run 400M
40x Box Jump Overs (24/20)
40x Deadlifts (185/125)
40x Ring Dips
40x Deadlifts (185/125)
40x Box Jump Overs (24/20)
Run 400M
*20:00 Time Cap
Modifications:
Run = Distance / Ski / Row
DL = Load (155/105) (135/95)
Dips = Reps / Bar / Box
BxJO = Height