Crossfit

Saturday Partner Workout

DOGWOOD SPECIALS
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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
12 Box Step Ups
12 Light Good Mornings
6 Strict Pull Ups
Metcon (AMRAP – Rounds and Reps)
RX
6:00 AMRAP
30 Double Unders
10 Pull Ups
10 Push Presses 95/65

Scaled
6:00 AMRAP
30 Single Unders
10 Ring Rows
10 Push Presses 75/55

5:00 Rest
Metcon (AMRAP – Rounds and Reps)
RX
9:00 AMRAP
2 4 6 8 10 etc.
Hang Power Snatch 95/65
Burpee Over Bar

Scaled
9:00 AMRAP
2 4 6 8 10 etc.
Hang Power Snatch 75/55
Burpee

Rest 5:00
Metcon (Time)
RX
For Time – 12:00 CAP
150 Wall Balls 20/14
150 KB Swings 24/16

Scaled
For Time – 12:00 CAP
150 Wall Balls 14/10
150 KB Swings 16/10