Crossfit

Tuesday

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 Paused Goblet Squats
12 Russian KB Swings
6 Strict Pull Ups
Back Squat (5×3 Every 2:00 – Start @ 85% and build as needed)
Record your heaviest set.
Metcon (AMRAP – Reps)
RX
5 Rounds
1:00 Max Calorie Row
1:00 Max T2B
1:00 Rest

Scaled
1:00 Max Calorie Row
1:00 Max Knees to Chest
1:00 Rest

Score is total reps