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
:60 Deep Squat Hold (use rig if needed)
:30 Standing Calf Stretch each leg
then
3 Steady Rounds
12 Empty Bar Push Presses
12 Jumping Squats
24 Double or Single Unders
Back Squat (5×2 Every 2:00 @ 90%)
Stick to your percentages and really focus on moving well with this heavier weight.
Metcon (AMRAP – Rounds and Reps)
RX+
10:00 AMRAP
9 Thrusters 135/95
12 GHDSU
200m Run

RX
9 Thrusters 95/65
12 Ab Mat Sit Ups
200m Run

Scaled
10:00 AMRAP
9 Thrusters 65/55 or Use Light DBs
12 Ab Mat Sit Ups
200m Run