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
1:00 Box Shoulder Stretch
then
3 Rounds
10 Plate Overhead Lunges
10 Pause Ring Rows
:20 Ring Support Hold
Front Squat (8×3 @ 50-60% Every Minute on the Minute)
:01 Pause at the bottom of each rep, then stand up explosively. We are working on controlling your position throughout the whole movement.
Metcon (AMRAP – Rounds and Reps)
RX
18:00 AMRAP w/ a partner
10 Power Cleans 155/105
10 Ring Dips
5 Rope Climbs
50 Double Unders
20/20/5/50, 30/30/5/50, etc

Scaled
18:00 AMRAP w/ a partner
10 Power Cleans 115/75
10 Banded Ring Dips
10 Strict Pull Ups
50 Single Unders
20/20/10/50, 30/30/10/50, etc