9/18/15 – Ahh-Ohh Push-Ups

CrossFit Performance

STRENGTH

A. Ring Pushup @33×3, 4xAMRAP, rest 2-3:00

OR

A. Mod Pushup @21×1, 4xAMRAP, rest 2-3:00

*You should be taking these to absolute muscular failure. Maintaining proper midline positioning is crucial.

METCON

A. Run 1 mile for time

1:1 work to rest

B. 5 Rounds for Time

10 Ring Pushups @33×3

30 Strict Abmat Situps

Dose Response: Aerobic/Muscle Endurance – Attack the 1 mile run as if it’s the only workout. Rest the appropriate amount of time (1:1) and then begin the second workout.