Crossfit

Monday

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
2:00 Goblet Squat Hold
:30 Pigeon Stretch
:30 Spiderman Stretch
:30 Floss Hips
3 Rounds
5 Pull Ups
7 Push Ups
10 Air Squats

Weightlifting
Back Squat (5 x 5)
Every 2:00 preform 5 Back Squats at 70% of 1 RM.

Metcon
Metcon (Time)
3 Rounds

RX+
300m Run
25 Pull Ups
20 DB Lunges 50/35
*Wear Weight Vest

RX
300m Run
25 Pull Ups
20 DB Lunges 50/35

Scaled
200m Run
20 Pull Ups
15 DB Lunges 35/20