Thursday

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Thursday, February 20, 2020 - 00:00

Crossfit Pushin Weight - CrossFit


Warm-up

Warm-up (No Measure)


PIZZA DELIVERY GAME!



Then…



3 Rounds of…

5/5 SA KB Sumo Deadlift

5/5 SA RKBS

10 Plank Transitions

10 Scap Pull Ups

Workout

Metcon (AMRAP - Reps)


EMOM x 18 MINUTES

MIN 1 -- :50 Max Reps of "KB Flow" (53/35)|(35/26)*

MIN 2 -- :50 Max Reps of "BW Flow"**

MIN 3 -- :50 Max Reps of Rope Climb



*1 Rep of "KB Flow" is...

1 SA Russian Swing (L)

1 SA KB Hang Clean (L)

1 SA Russian Swing (R)

1 SA KB Hang Clean (R)



**1 Rep of "BW Flow" is...

1 Air Squat

1 Step-Back to Plank

1 Sit-Thru (L)

1 Sit-Thru (R)



(Score is Reps)

Finisher

Metcon (Calories)


3 SETS

1:00 Max Cals on Bike

1:00 KB Plank Taps

1:00 Alt. V-Ups



-Rest 1:00 b/t Sets-



(Score is Lowest Cals on Bike)