Crossfit

Saturday

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

Specific Warm Up
Run 400m
Floss Shoulders
Floss Hips

2 Rounds
10 Hang Squat Clean Thrusters
10 Push Ups
10 Ring Rows

Weightlifting
Pause Hang Squat Clean (6 x 3 )
Pause in the Power Position, we will be on a :90 clock. This will be our warm up for finding our max.
Hang Squat Clean (1 x 1 )

Metcon
Scary-Go-Round (Time)
3 Rounds
11 Burpee Box Jumps 24"/20"
9 Clean & Jerks 135/95
7/5 Bar Muscle Ups

For Scaling: Step Ups, less C&J weight. Pull Ups+ Ring Dips instead of Muscle Ups.