Crossfit

Wednesday

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
1:00 Lacrosse Ball on Shoulders
Bear Crawl – Length of Rig
5 Inch Worms
10 Ring Rows

Weightlifting
Push Press (4 x 8 )
Every :90 for 4 sets. Start around 70% and work up if the push press is remaining fast and efficient.

Metcon
Forrest Pump (Time)
For Time

RX
Row 45/35 calories
15 T2B
15 HSPUs
12 T2B
12 HSPUs
9 T2B
9 HSPUs
Row 45/35 calories
9 T2B
9 HSPUs
12 T2B
12 HSPUs
15 T2B
15 HSPUs

If you are scaling, instead of T2B do Knee Raises. Instead of Kipping HSPUs modify your HSPUs.