Push & Pull

CrossFit

Warm-Up / Skills

1 Round:
10 Pulls on rower
10 Table Tops
10 Lunge Elbow/Instep w/ twist
10 Bar Presses
10 Hollow Rocks
5 Minute warmup on low weight push press
Work L-sits between Sled Pulls

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Strength

Exercise: Push Press/lbs
Reps: 10 x 1 (90% + ) EMOM
Comment: Count fail as an attempt

Strength

Exercise: Sled Pull/lbs
Reps: Down/Back x 5-7- Moderate weight
Comment: Not timed (extra recovery) – share off with a partner or two (5 pulls for newbies)

“Max L-Sit Hold”

Max Effort L-Sit Hold for time

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs

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