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

2:00 Glute Activation
:30 Pigeon Stretch
Floss Hips

2 Rounds
10 Good Mornings
10 WB
10 Samson Stretches

Weightlifting
Back Squat (1 x 1 )
You will have 15 minutes to find a 1 rep max. We will be doing volume squats this cycle, so take your time and get a PR!

Metcon
Metcon (7 Rounds for reps)
Every 2:00 for 14:00

RX+
15/9 Calorie Row
8 Devils Press 50s/35s

RX
15/9 Calorie Row
8 Devils Press 40s/25s

Scaled
12/7 Calorie Row
8 Devils Press 35s/15s