Crossfit

Tuesday

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
3 Steady Rounds
:30 Noes & Toes HS Hold
15 Calorie Bike
10 Goblet Squats
Back Squat (5×3 @ 85% – Focus on Smooth, Controlled Reps)
Metcon (Time)
RX+
12 10 8 6
Squat Snatch 115/85
Bar Muscle Ups
Lateral Burpees Over Bar

RX
12 10 8 6
Squat Clean 115/85
T2B
Lateral Burpees Over Bar

Scaled
12 10 8 6
Squat Clean 75/55
Hanging Knee Raise
Burpees Over Bar (step is ok)

Metcon
Booty Work!
3×12 GHR