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
400m Run
10 Pass Throughs
10 Around the Worlds
Banded Walk Outs – Forward,
Backward, Side to Side
10 Banded Air Squats
10 Banded Good AMs

Weightlifting
Deadlift (Weight)
Every 2:00
1 x 6 @ 60%
1 x 5 @ 70%
1 x 4 @ 80%
1 x 1 @ 90%

Metcon
Metcon (Time)
3 Rounds

RX
15/12 Calorie Row
9 Clean & Jerks 135/95
6 Chest 2 Bar Pull Ups

Scaled
15/12 Calorie Row
9 Clean & Jerks 115/75
6 Pull Ups

*Modify pull ups if needed.