Crossfit

Monday

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
5:00 AMRAP
10 Light Front Rack Reverse Lunges
5 Strict Leg Raises
5 Push UPs
Metcon (AMRAP – Rounds and Reps)
RX+
3 Rounds
4:00 AMRAP
6 Front Squats 205/135
9 Ring Dips
12 GHDSU
1:30 Rest Between Rounds

RX
3 Rounds
4:00 AMRAP
6 Front Squats 155/105
9 Ring Dips
12 Ab Mat Sit Ups
1:30 Rest Between Rounds

Scaled
3 Rounds
4:00 AMRAP
6 Front Squats 115/75
9 Band or Box Dips
12 Ab Mat Sit Ups
1:30 Rest Between Rounds

**Score is the lowest of the 3 AMRAPs**

Rest 5:00
Metcon (Time)
RX+
3 Rounds – 10:00 CAP
500/400m Row
20 Burpees Over the Rower

RX
3 Rounds – 10:00 CAP
500/400m Row
15 Burpees Over the Rower

Scaled
3 Rounds – 10:00 CAP
400/300m Row
10 Burpees Over the Rower (Step Over is OK)

This CAP is meant to be challenging, stay consistent on the rower and push on the burpees.