Crossfit Pushinw8 - CrossFit
Warm-up
EMOM 9:00
Min 1: 10x Arch to Hollow Swings
Min 2: :30 Jump Rope (Sgl/Dbl)
Min 3: 3x Push Press (50/60/70%)
Weightlifting
Push Press
3x5 Push Press
-2x5 @ 75% 1RM
-1x5 @ 80% 1RM
-Rest :90 Between Sets
Metcon
Metcon (AMRAP - Reps)
AMRAP 15:00
Ascending Ladder
1, 2, 3, 4, 5, etc.
•Toes To Bar
5, 10, 15, 20, 25, etc.
•Double-Unders
*Score is total completed reps within the 15:00.
Scaled Options:
TTB = Leg/Knee Raises
DU = Singles + Burpees