Crossfit

Wednesday

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
2 Rounds

Run 200m
10 Box Step Ups
12 RDLs
15 Push Ups

Weightlifting
Clean and Jerk (1×1 EMOM 10)
Weight will be at 85%

Metcon
Metcon (AMRAP – Rounds and Reps)
10minute AMRAP

RX
10/7 Calorie Row
10 Power Cleans 115/75
10 HSPUs

Scaled
10/7 Calorie Row
10 Power Cleans 95/55
10 Modified HSPUs or DB Presses