Crossfit

Saturday

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

Run 400m
2 Rounds
12 Lunges
10 Box Step Ups
8 Shoulder Presses

Metcon
Metcon (Time)
For Time

RX+
100m Farmers Carry 100/70s
50/40 Calorie Row
100m Farmers Carry
50 Burpees 6" Target
100m Farmers Carry

RX
100m Farmers Carry 70/50s
50/40 Calorie Row
100m Farmers Carry
50 Burpees 6" Target
100m Farmers Carry

Scaled
100m Farmers Carry 50/35s
40/30 Calorie Row
100m Farmers Carry
50 Burpees
100m Farmers Carry