Crossfit

Monday

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
200m Run
12 Band Good Mornings
12 Paused Goblet Squats
6 Strict Pull Ups or Ring Rows
Back Squat (5×5 @ 75% Every 2:00)
Metcon (Time)
RX+
5 Rounds
7 Ring Muscle Ups
10 Clean & Jerks 135/95
:90 Rest

RX
5 Rounds
4 Ring Muscle Ups
10 Clean & Jerks 115/75
:90 Rest

Scaled
5 Rounds
10 Challenging Pull Ups
10 Clean & Jerks 95/65
:90 Rest

Each of these rounds should be pretty quick. Who can stay unbroken?!?

Crossfit

Saturday Partner Workout

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
Metcon (AMRAP – Rounds and Reps)
RX
10:00 AMRAP
50 KB Swings 24/16
15 Burpees
50 Single Arm KB Overhead Squats
15 Burpees

Scaled
10:00 AMRAP
50 KB Swings 16/10
15 Burpees
50 Goblet Squats
15 Burpees

Rest 5:00
Warm-up
3 Steady Rounds
15 Jumping Squats
10 Ring Rows
10 Empty Bar Good Mornings
Metcon (AMRAP – Rounds and Reps)
RX
Partner Cindy
20:00 AMRAP
10 Pull Ups
20 Push Ups
30 Air Squats

Scaled
Partner Cindy
20:00 AMRAP
10 Ring Rows or Band Pull Ups
20 Push Ups
30 Air Squats

Crossfit

Friday Test Week

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
Move Steady Through
10 Empty Bar Strict Presses
15 Russian KB Swings
30 Jumping Lunges
15 Russian KB Swings
10 Empty Bar Strict Presses
MisFit Clean Complex (15:00 to find 1RM)
1 Power Clean, 1 Push Jerk, 1 Front Squat, 1 Hang Squat Clean, 1 Push/Split Jerk

Move smoothly through all 5 movements in this complex. Focus on good positions and technique.
Metcon (AMRAP – Reps)
RX+
Every 3 Minutes Until Failure
(7 Round CAP)
500/450m Row
10 Strict*
Add 2 HSPU Per Round
*If your strict HSPU are great, add a slight deficit

RX
Every 3 Minutes Until Failure
(7 Round CAP)
500/450m Row
10 Kipping HSPU
Add 2 HSPU Per Round

Scaled
Every 3 Minutes Until Failure
(7 Round CAP)
500/450m Row
10 Push Ups
Add 2 Push Ups Per Round

Score is total number of HSPU or push ups.