Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
•3x Inchworms w/ :05 Pause @ Top & Bottom
•7x Tempo Goblet Squats (5-3-0-2)
•10x Dislocates
-then-
7:00 to build to 95% 1RM BS
Weightlifting
Back Squat
3x1 Back Squat @ 95% of 1RM
-Every 3:00 Perform 1x BS
-Rest for the remainder
Metcon
Metcon (4 Rounds for reps)
AMRAP :90
•12x Assault Bike Calories
•10x Thrusters (95/65)
•8x Burpees
-Rest 4:00 between Rounds
Scaling Options:
AB Cal = ?
Thrusters = Load
Burpees = Reps