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 Banded Shoulder Stretch
:30 HS Hold/Plank Hold

2 Rounds
10 Ring Rows
8 DB Push Presses
6 RDLs

Weightlifting
Shoulder Press (4 x 8)
Build weight through your sets. Keep speed quick with each rep.

Metcon
Metcon (AMRAP – Reps)
2:00 AMRAP x 4 Rounds

RX+
15 HSPUs
8 Deadlifts 315/225
Max DUs
Rest 2:00

RX
10 HSPUS
8 Deadlifts 255/155
Max DUs
Rest 2:00

Scaled
10 Mod. HSPUs or DB Presses
8 Deadlifts 225/135
Max Single Unders
Rest 2:00