Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
400M Run
20x Back Squats @ 25%
10x Strict Pull-Ups (Unbroken)
5x Cossack Squats
Strength
Back Squat (10-8-6-6-6)
Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
1:00 Jump Rope
20x Band Pull-Aparts
10x Push-Ups
5x Inchworms
Strength
Bench Press
Max Out Monday on Da Bench!!!
Crossfit Pushinw8 - CrossFit
Metcon
Metcon (Time)
12 Days of Christmas:
1. Muscle-Up / Ring Dip
2. KB Snatch (53/35)
3. Strict HSPU / Pike PsU
4. GHDSU / AMSU
5. Burpees
Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
•500M Row
•10x Empty Bar Front Squats
•:20 Handstand Hold
•10x Arch to Hollow Swings
Strength
Pendlay Row
Crossfit Pushinw8 - CrossFit
Warm-up
EMOM 9:00
Min 1: 9/7x Wall Balls
Min 2: :20 Ring Support Hold
Min 3: :30 Jump Rope
Metcon
Metcon (AMRAP - Reps)
AMRAP 18:00
Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
•10x 1-Arm Russian KB Swing (Left)
•10x Arch to Hollow Swings
•10x 1-Arm RKBS (Right)
Crossfit Pushinw8 - CrossFit
Warm-up
700/600M Row
2 Rounds:
•15x Good Mornings
•10x Strict Press
•5x Inchworms
•10x Scorpions
Ladies and gentleman I present to you our newest member spotlight : Mr. Guy Spiller !!!!!!!!
1. Just a little bit about yourself. Where you are from, lived, family, pets, occupation, etc.
1. Just a little bit about yourself. Where you are from, lived, family, pets, occupation, etc.
Crossfit Pushinw8 - CrossFit
Metcon
Metcon (Time)
Teams of 2:
0:00-10:00
200x Double-Unders
100x Toes to Bar
10:00-20:00
"50-40-30-20-10"
Ring Dips