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

Accessory Work

3 x :60 HS Hold
4 x 15 GHDs
5 x :20 OHS Weigted Hold

Metcon
Metcon (Time)
For Time
RX

2 Rounds
20/15 Calories
15 Box Jumps 30/24
15 DB Push Presses 50s/35s
Rest 4:00
4 Rounds
6 Muscle Ups
18 DB Squat Snatches 50/35

Scaled
2 Rounds
20/15 Calories
15 Box Jumps 24/20
15 DB Push Presses 35s/20s
Rest 4:00
4 Rounds
6 Burpee Pull Ups
18 DB Squat Snatches 35/20s