Crossfit

Monday

Dogwood Warm-up
Butt Kicks
High Knees
Toe Touches
Walking Lunges
10 Push Ups
10 Supermans
10 Spidermans
10 V Ups

Specific Warm Up
Warm-up
4:00 Steady AMRAP
30 Wall Balls
15 Burpees Over Rower
Max Calories in remaining time
Snatch (6×2 Every 2:00 @ 85-90% – Drop and Reset)
Your first working set should be at 85% and then build based on feel.
Metcon (Time)
RX+
6 Rounds
200m Row
12 KB Swings 32/24
12 C2B

RX
6 Rounds
200m Row
12 KB Swings 24/16
12 Pull Ups

Scaled
6 Rounds
200m Row
12 KB Swings 16/10
12 Ring Rows

Just some good ol’ fashioned CrossFit right here, so get after it!
Metcon
Booty Work!
3×10 Wide Stance Good Morning