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

400m Run or Row
3 Rounds
10 Air Squats
8 Ring Rows
6 Box Step Ups

Metcon
Metcon (AMRAP – Reps)
14 minute AMRAP

RX
5/4 Calorie Row
5 Wall Balls 20/14
10/8 Calories
10 WB
15/12 Calories
15 WB
20/16 Calories
20 WB…

continue to add 5/4 calories and 5 WB until time is up.

Scaled 14/10lb WB

Rest 4:00….then

9minute AMRAP
10 T2B
10 DB Thrusters 50s/35s
10 T2B
15 DB Thrusters
10 T2B
20 DB Thrusters….continue to add 5 DB Thrusters until time is up.

Scaled 35s/20s