Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
10x Forward Legs Swings*
10x GHD Back Extensions
10x Cossack Squats*
10x Russian KB Swings
*5 Reps Each Legs
5:00 to build to 85% 1RM BS.
Weightlifting
Back Squat
4x3 BS @ 85%
-Rest 2:00 between sets
Metcon
Metcon (AMRAP - Reps)
AMRAP 10:00
Ascending Ladder
3-3, 6-6, 9-9, 12-12, etc.
•Bar Facing Burpees
•Power Cleans (185/125)
Scaling Options:
BFB = Burpees
PC = Load
Supplemental
Stiff Legged Deadlift
3x5 Stiff Legged Deadlifts
-Locked Legs & Flat Back
-As Heavy As Possible
-Rest As Needed B/T Sets