Crossfit Pushinw8 - CrossFit
Warm-up
3 rounds:
10 ring rows
10 3-count "squat therapy" air squats
10 burpees
10 Wall Balls
50' bear crawl
Metcon
Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
1:00 4-Way Wrist Stretch
20x Banded Pull-Aparts (Orange)
10x Push-Ups
10x Forward Alt. Lunges
Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
:30 Lat Foam Roll (Each Side)
10x Lateral Leg Swings (Each Side)
5x Front Squats (50%, 60%)
Strength
Front Squat
Crossfit Pushinw8 - CrossFit
Warm-up
1 Round:
10x Arch to Hollow Swings
5x Inch Worms w/ Push-Ups
10x Cossack Squats (10x Each Side)
5x Hang Snatch
10x Overhead Squats
Crossfit Pushinw8 - CrossFit
Warm-up
1000m/800m Row
2 Rounds:
10x Internal Rotations
50' Duck Walk
10x Thrusters (Empty Bar)
10x T Push-Ups
Strength
Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
5x Inch Worms
10x Internal Rotations
10x Hang Cleans
10x Front Squats
20x Double-Unders
Metcon
Metcon (Time)
Crossfit Pushinw8 - CrossFit
Warm-up
300M Row
15x Dislocates
1:00 Sumo Squat
2 Rounds:
5x Snatch Grip Deadlifts
5x Hang Snatch High Pulls
5x Hang Power Snatch
Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
:30 Handstand Hold
10x Dislocates with Lunges
:30 Cat Stretch
10x Internal Rotations w/ PVC