Crossfit

Friday – 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

3 Rounds
10 Banded Good AMs
10 RDLs
:60 Deep Squat Hold

Weightlifting
Deadlift (8 – 4 10minute )
8 reps 245/155
7 reps 275/175
6 reps 305/195
5 reps 335/215
4 reps 365/235

You can adjust the weight if needed, but you will keep the rep scheme the same.

Metcon
Metcon (Time)
3 Rounds For Time

RX
400m Run
rest :90
500m Row
rest :90

Scaled
300m Run
rest :90
400m Row