Crossfit

Tuesday

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 Rotator Cuff Stretch
10 Pass Throughs
10 Around the Worlds
10 OHS

2 Rounds
8/6 Calorie Row
8 Burpees
100m Run

Weightlifting
Snatch (5 x 3 )
80% of 1 Rep Max. You can drop and reset between reps. 2:00 clock.

Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP

RX+
12 Shoulder 2 Overhead 135/95
300m Run
3 Rope Climbs

RX
12 S2OH 115/75
300m Run
2 Rope Climbs

Scaled
12 S2OH 95/55
300m Run
12 Strict Pull Ups