Crossfit

Tuesday

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
:30 Kneeling Wrist Stretch
:30 Archer Stretch Each Arm
then
Move Steady Through
8 Strict Pull Ups
16 Band Good Mornings
:40 HS Hold
16 Band Good Mornings
8 Strict Pull Ups
Power Clean (5×5 Every 2:00 – Start moderate and work up.)
These can be done TnG or drop and reset. Choose what you need to work on more.
Metcon (AMRAP – Rounds and Reps)
RX+
15:00 AMRAP
5 Deadlifts 275/195
15 Ring Dips
50 Double Unders

RX
15:00 AMRAP
5 Deadlifts 225/155
10 Ring Dips
50 Double Unders

Scaled
15:00 AMRAP
5 Deadlifts 185/125
10 Banded Dips
50 Double Unders

Crossfit

Monday

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
:60 Deep Squat Hold (use rig if needed)
:30 Standing Calf Stretch each leg
then
3 Steady Rounds
12 Empty Bar Push Presses
12 Jumping Squats
24 Double or Single Unders
Back Squat (5×2 Every 2:00 @ 90%)
Stick to your percentages and really focus on moving well with this heavier weight.
Metcon (AMRAP – Rounds and Reps)
RX+
10:00 AMRAP
9 Thrusters 135/95
12 GHDSU
200m Run

RX
9 Thrusters 95/65
12 Ab Mat Sit Ups
200m Run

Scaled
10:00 AMRAP
9 Thrusters 65/55 or Use Light DBs
12 Ab Mat Sit Ups
200m Run

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
Warm-up
1:00 Box Shoulder Stretch
then
3 Rounds
10 Plate Overhead Lunges
10 Pause Ring Rows
:20 Ring Support Hold
Front Squat (8×3 @ 50-60% Every Minute on the Minute)
:01 Pause at the bottom of each rep, then stand up explosively. We are working on controlling your position throughout the whole movement.
Metcon (AMRAP – Rounds and Reps)
RX
18:00 AMRAP w/ a partner
10 Power Cleans 155/105
10 Ring Dips
5 Rope Climbs
50 Double Unders
20/20/5/50, 30/30/5/50, etc

Scaled
18:00 AMRAP w/ a partner
10 Power Cleans 115/75
10 Banded Ring Dips
10 Strict Pull Ups
50 Single Unders
20/20/10/50, 30/30/10/50, etc