Crossfit Pushinw8 - CrossFit
Warm-up
4 Rounds Each Station
(Tabata Intervals)
KB Swings (53/35)
Arch to Hollow Swing
Jump Rope
Empty Bar Back Squat
Weightlifting
Back Squat
5x3 BS @ 75% of 1RM
-Rest :90 between sets
Metcon
Metcon (Time)
40x Box Jump Overs (24/20)
20x Toes to Bar
10x Power Snatch (135/95)
20x Toes to Bar
40x Box Jump Overs (24/20)
Scaled Options:
BxJ Overs = Height
TTB = Leg/Knee Raises
Pwr Sn = Load
Supplemental
Back Rack Lunge
3x10 Back Rack Lunges
-Alternate Legs
-5 reps each leg
-Not Walking
-Rest :90 between sets