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
:30 Kneeling Wrist Stretch
:30 Archer Stretch Each Arm
then
Move Steady Through
8 Strict Pull Ups
16 Band Good Mornings
:40 HS Hold
16 Band Good Mornings
8 Strict Pull Ups
Power Clean (5×5 Every 2:00 – Start moderate and work up.)
These can be done TnG or drop and reset. Choose what you need to work on more.
Metcon (AMRAP – Rounds and Reps)
RX+
15:00 AMRAP
5 Deadlifts 275/195
15 Ring Dips
50 Double Unders

RX
15:00 AMRAP
5 Deadlifts 225/155
10 Ring Dips
50 Double Unders

Scaled
15:00 AMRAP
5 Deadlifts 185/125
10 Banded Dips
50 Double Unders