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 HS Hold or Plank
10 Pass Throughs
10 Around the Worlds
5 Scap Squeezes
5 Kip Swings

Skill Work
Pull-ups (Max reps)
If you cannot do kipping pull ups, work on kip swings and learing how to kip and pull up. If you are efficient at pull ups, work on your chest to bar pull ups.

Metcon
Metcon (AMRAP – Rounds and Reps)
16:00 AMRAP

RX
10 Power Snatches 95/65
10 Abmat Sit Ups
60 DUs

Scaled
10 P. Snatches 75/55
10 Sit Ups
120 Single Unders