Crossfit

Saturday Workout
ATTENTION – NO 9:30 CLASS TODAY – Please feel free to hit this workout on your own in the gym or at home. But, before you do come down to CrossFit Charlotte to support Tom, Kim and James in the Festivus Games.

Metcon (Time)
At Home Workout
For Time
150 Air Squats
100 Alternating Lunges
*Every minute perform 3 burpees

Metcon(BootCamp)

Friday

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
Move Steady Through
400m Row
25 DB Push Press
25 DB Front Squats
400m Row
Metcon (AMRAP – Rounds and Reps)
18:00 AMRAP
21 Wall Balls
15 Ring Rows
1:00 Rest

Push the pace a bit on each round to earn that rest. Work to keep the thrusters unbroken!
Metcon
April Abs
100 Weighted Sit Ups

Crossfit

Friday

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
Move Steady Through
400m Row
25 DB Push Press
25 DB Front Squats
400m Row
Power Snatch (5×5 Every 2:00 – Smooth T&G)
Start at a very doable weight for you to do 5 unbroken. Then add a little weight each set. Record your best set, and put the 1st four sets in the comment box.
Metcon (AMRAP – Rounds and Reps)
RX+
18:00 AMRAP
21 Thrusters 95/65
3 Legless Rope Climbs
2:00 Rest

RX
18:00 AMRAP
15 Thrusters 95/65
3 Regular Rope Climbs
2:00 Rest

Scaled
18:00 AMRAP
15 Thrusters 65/55
12 Banded Pull Ups
2:00 Rest

Best Self Challenge
18:00 AMRAP
15 DB Thrusters
12 Ring Rows
1:00 Rest

Push the pace a bit on each round to earn that rest. Work to keep the thrusters unbroken!
Metcon
April Abs
100 Weighted Sit Ups