Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
15/10x Calories Assault Bike
10x Russian KB Swings (70/53)
10x Goblet Squats (70/53)
Weightlifting
(1) 5x2 FS
(2) 3x5 GM
Front Squat
EMOM 5:00
•2x FS @ 65% 1RM
Good Mornings
3x5 Good Mornings
-Focus on Flat Back/Chest Up
-Ensure Knees Remain Relaxed
-Rest :90 between sets
-Start at 45% of 1RM FS
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Scaling Options:
Thrusters = Load
Pull-Ups = Reps / Rows
*10:00 Time Cap