Crossfit

Saturday Partner Workout

DOGWOOD SPECIALS
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Dogwood Warm-up
Butt Kicks
High Knees
Toe Touches
Walking Lunges
10 Push Ups
10 Supermans
10 Spidermans
10 V Ups

Specific Warm Up
Warm-up
3 Steady Rounds
10 Light RDLs
10 Ring Dips
20 Jumping Lunges
Metcon (AMRAP – Rounds and Reps)
RX
15:00 AMRAP w/ a partner
100′ Plate OH Lunge 45/35
50 DB Snatches 50/35
100′ Plate OH Lunge
100 DB Push Jerks
100′ Plate OH Lunge
200 Double Unders

Scaled
15:00 AMRAP w/ a partner
100′ Plate OH Lunge 35/25
50 DB Snatches 50/35
100′ Plate OH Lunge
100 DB Push Jerks 50/35
100′ Plate OH Lunge
200 Double Unders

REST 10:00
Metcon (Time)
RX
For Time w/a Partner
100 Pull Ups
80 Box Jump Overs 24/20
60 C2B
40 Box Jump Overs
20 Bar Muscle Ups

Scaled
For Time w/ a Partner
100 Ring Rows
80 Box Jump Overs 20/10
60 Banded Pull Ups
40 Box Jump Overs
20 Regular Pull Ups or as Challenging As Possible

Crossfit

Friday – Retest Week

DOGWOOD SPECIALS
ASK ABOUT OUR MONTHLY SPECIALS AND OUR NEW REFER A FRIEND PROGRAM. UP TO $100 SAVINGS AND A FREE DOGWOOD T-SHIRT!!
Dogwood Warm-up
Butt Kicks
High Knees
Toe Touches
Walking Lunges
10 Push Ups
10 Supermans
10 Spidermans
10 V Ups

Specific Warm Up
Warm-up
3 Steady Rounds
12 Russian KB Swings
100m Run
:30 Goblet Squat Hold
100m Run
Hang Clean (15:00 to find 2RM)
Metcon (Time)
Metcon (Time)
RX
2 Rounds 20:00 CAP
50/40 Calorie Row
50 Wall Balls 20/14
400m Run
50 Empty Bar Thrusters 45/35

Scaled
For Time 20:00 CAP
50/40 Calorie Row
50 Wall Balls 14/10
400m Run
50 Empty Bar Thrusters
25/20 Calorie Row
25 Wall Balls 14/10
200m Run
25 Empty Bar Thrusters 45/35

***DO NOT DROP THE EMPTY BARBELLS TO THE FLOOR***

The weights are light and the cardio movements are pretty short. So do your best to keep moving nice and smooth throughout, consider the scaled option if you know you’ll fall off too much with this light work.

Crossfit

Wednesday – Retest Week

DOGWOOD SPECIALS
ASK ABOUT OUR MONTHLY SPECIALS AND OUR NEW REFER A FRIEND PROGRAM. UP TO $100 SAVINGS AND A FREE DOGWOOD T-SHIRT!!
Dogwood Warm-up
Butt Kicks
High Knees
Toe Touches
Walking Lunges
10 Push Ups
10 Supermans
10 Spidermans
10 V Ups

Specific Warm Up
Warm-up
3 Steady Rounds
12 Ring Rows
12 Goblet Squats
12 Band Good Mornings
Back Squat (20:00 to find 1RM)
Metcon (Time)
RX+
3 Rounds 15:00 CAP
100 Double Unders
12 Squat Cleans 115/75
18 C2B

RX
3 Rounds 15:00 CAP
75 Double Unders
12 Squat Cleans 95/65
12 C2B

Scaled
3 Rounds 15:00 CAP
150 Single Unders
12 Squat Cleans 75/55
12 Banded Pull Ups

This should be a relatively light, aggressive workout. Scale as need to keep yourself under that 15 minute cap.