Crossfit

Tuesday – Retest

Warm-up
Dogwood Warm-up
Butt Kicks
High Knees
Toe Touches
Walking Lunges
10 Push Ups
10 Supermans
10 Spidermans
10 V Ups

Specific Warm Up

200m Run or Row
:60 Deep Squat Hold
:30 Calf Stretch

2 Round
10 RDLs
:30 HS Hold
10 Slam Balls

Weightlifting
Back Squat (5 Rep Max)
15 minutes to find a 5 rep max.

Metcon
Metcon (3 Rounds for reps)
Every 5 minutes for 15 minutes

RX+
15 Deadlifts 275/185
20 Toes 2 Bar
75′ Handstand Walk

RX
15 DL 225/145
20 T2B
4 Wall Walks

Scaled
15 DL 200/125
20 Knee Raises
3 Wall Walks or 1:00minute plank