Crossfit Pushin Weight - CrossFit
Warm-up
2:00 Bike (Increase pace every :30)
Into...
1:00 Groiner Stretch (Left)
1:00 Groiner Stretch (Right)
1:00 Couch Stretch (Left)
1:00 Couch Stretch (Right)
Into...
4:00 AMRAP
20 Mountain Climbers
10 BB Back Rack Elbow Punches
5 BB Kang Squats
Strength
Back Squat (1-1-1-1-1)
Start moderate-heavy and build to heaviest single rep.
Warm-up
25' Heel Walking
25' Toe Walking
25' High Kicks
25' Lunges
25' High Knees
25' Butt Kickers
Into...
200m Run
7 Front Squats (Workout Weight)
Metcon (Time)
3 Rounds:
400m Run
15 Front Squats (135/95)
Time Cap 12:00
Modifications:
Run = 2:00 Effort (Ski/Bike/Row)
FS = Reps / Load