Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
7x Hand Release Push-Ups
5x Toe Touch & Reach
2x Back Squats (50/60/70%)
Weightlifting
Back Squat
5x3 BS @ 75% 1RM
-Rest :90 between sets.
Supplemental
Stiff Legged Deadlift
3x5 Stiff Legged Single Leg Deadlift
-Leg remains locked
-Hinge over at hips as low as possible while keeping the back flat
-5x Reps Each Leg w/ Barbell
-Rest :60-:90 b/t sets
Metcon
Metcon (Time)
10 Rounds:
•10x Burpees
•10x Ring Dips
-Rest 1:00 between Rounds.
Scaling Options:
Burpees = Reps
Ring Dips = Box/Bench
*20:00 Time Cap
**Total scored time includes rest minutes.