Crossfit

Wednesday

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
250m Row
20 Band Good Mornings
20 Ring Rows
20 DB Push Press
250m Row
Push Press (5×5 Every 2:30 – Smooth, Controlled Reps)
Start at a doable weight and increase over the rest of the sets.
Enter your heaviest weight as your score.
Metcon (Time)
RX+
For Time CAP 13:00
9 Muscle Ups
36 Pistols
9 Muscle Ups
45 Pistols
9 Muscle Ups
54 Pistols
*25′ HS Walk Between Movements

RX
For Time CAP 13:00
9 Muscle Ups
36 Pistols
9 Muscle Ups
45 Pistols
9 Muscle Ups
54 Pistols

Scaled
3 Rounds CAP 13:00
9 Pull Ups/Ring Rows
9 Ring Dips/Push Ups
36 Modified Pistols

Crossfit

Tuesday

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
2 Steady Rounds
200m Run
15 Jump Squats
3 Wall Walks
Overhead Squat (5×5 Every 2:30 – Smooth and Controlled)
Start at a doable weight and work up. Enter your highest weight as your score.
Metcon (Time)
RX
For Time CAP 25:00
2k Row
150 Double Unders
1 Mile Run

Scaled
For time CAP 25:00
1500m Row
200 Single Unders
800m Run

This is intended to be a cardio piece, so scale if needed to keep moving. However, don’t over scale just so you finish faster.

Crossfit

Monday

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
15 Russian KB Swings
15 Empty Bar Push Press
Ring Dips (7 Sets EMOM – Complete a max set of Strict Dips )
Your score is only your highest set of the 7. Use a band if needed or do box dips. Push ups are fine as a last resort.
Metcon (Time)
RX+
For Time CAP 9:00
2 Rounds
10 Snatch 175/125
12 Burpees
2 Rounds
10 Snatch 115/75
12 Burpees

RX
For Time CAP 9:00
2 Rounds
10 Snatch 135/95
12 Burpees
2 Rounds
10 Snatch 75/55
12 Burpees

Scaled
For Time CAP 9:00
2 Rounds
10 Snatch 95/65
12 Burpees
2 Rounds
10 Snatch 55/35
12 Burpees