Crossfit

Monday

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

:30 Pigeon Stretch
:30 Cossack Stretch

3 Rounds
10 Samson with PVC
10 Good Mornings
10 Air Squats

Weightlifting
Front Squat (3 x6 )
Weight will be at 70% of 1 Rep Max. 2:00 clock.

Metcon
Metcon (Time)
20 – 15 – 10

RX+
Power Snatches 115/85
Bar Facing Burpees

RX
Power Snatches 95/65
Bar Facing Burpees

Scaled
Power Snatches 75/55
Bar Facing Burpees