Crossfit Pushin Weight - CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 12 MINUTES*
1: Row
2: SA KB Work
3: Jump Rope Work + BW Movement
Crossfit Pushin Weight - CrossFit
Warm-up
Warm-up (No Measure)
BARBELL WARM-UP*
3-4 Rounds
5 Romanian Deadlifts
5 Hang Muscle Cleans
5 Elbow Punches
Crossfit Pushin Weight - CrossFit
Warm-up
Warm-up (No Measure)
ON A 12:00 RUNNING CLOCK...
2 ROUNDS
1:00 Bike
10 Tempo Push-ups (31x1)
Crossfit Pushin Weight - CrossFit
Warm-up
Warm-up (No Measure)
2-3 ROUNDS (10 MIN CAP)
:30 High Knees
:30 Butt Kicks
10 Scap Pull Ups
5 Cat/Cows
10 Good Mornings
Crossfit Pushin Weight - CrossFit
Warm-up
Warm-up (No Measure)
TABATA WARM-UP...Grab a plate, and a mat:
4 SETS x 4 STATIONS (:20 on / :10 off)
-Rotate between each movement in each set
Crossfit Pushin Weight - CrossFit
Warm-up
Warm-up (No Measure)
PARTNER WARM-UP...IN TEAMS OF 2:
2 RNDS
30x Wall Balls*
15x HSPU
20x Box Jump Overs*
10x GHDSU
Crossfit Pushin Weight - CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP (7:00)
2:00 on any monostructural piece (moderate!)
INTO…
2 SETS
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
Crossfit Pushin Weight - CrossFit
Warm-up
Warm-up (No Measure)
2:00 EZ ROW...
-Into-
3 ROUNDS (w/ a light DB)...
6 SA Standing DB High Pull (L)
Crossfit Pushin Weight - CrossFit
Warm-up
Warm-up (No Measure)
FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)
500m Row or 1500m Bike
2 ROUNDS
5 Bootstrappers