Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
10x Deadlifts
7x Bent Over Rows
5x Strict Press
7x Dislocates
10x Squat Jumps
I love New Years. It is probably my favorite holiday. I like it as a deliberate time for reflection and planning. And now again at the end of December, another year in our life is closing. Another year of experiences and learning. How was that for you?
Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
300/250M Row
10x "T" Push-Ups
10x Empty Bar Thrusters
1:00 Plank Hold
Strength
Close Grip Bench Press (Every 3:00 for 15:00)
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)