Crossfit

Wednesday

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
Move Steady Through
20 Calorie Row
15 Light DB Thrusters
20 Ring Rows
15 Light DB Thrusters
20 Calorie Row
Clean and Jerk (10×1 EMOM @ 80 – Perfect Reps, Move Well)
Metcon
RX+
20:00 AMRAP
100′ Farmer Carry 50/35 – DB or KB
50 Double Unders
20 Hang Power Cleans 95/65
15/10 Calorie Bike

RX
20:00 AMRAP
100′ Farmer Carry 50/35 – DB or KB
50 Double Unders
20 Wall Balls 20/14
15/10 Calorie Row

Scaled
20:00 AMRAP
100′ Farmer Carry 35/20 – DB or KB
100 Single Unders
20 Wall Balls 20/14
15/10 Calorie Row

Metcon
Booty Work!
3×12 Single Leg Glute Bridge each leg