Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Front Squats*
10x Barbell Rotations
200m Run
10x Arch to Hollow Swings
5x Ring Rows
*Working Weight
Weightlifting
1a) 3x8 Front Squats
- @ 75% of heaviest set of 8
- Rest 1:00
1b) 3x8 Weighted Ring Rows
- Unbroken reps only
- Rest 1:00
Front Squat (8-8-8)
Weighted Ring Rows (8-8-8)
Metcon
Metcon (Time)
3 Rounds:
400m Run
15x Overhead Squats (115/80)
15x Chest to Bar Pull-Ups
*15:00 Time Cap
Modifications:
Run = Distance / Row / Ski / Bike
OHS = Load (95/65) / Fr Sqt
CTB = Reps / Pull-Ups / Rows