Crossfit

Tuesday

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
:30 Banded Shoulder Stretch
10 Samson Stretches
3 Rounds
150m Row
10 Box Jumps
10 DB Thrusters

Weightlifting
Push Press (5 x 6 )
Every :90 preform 5 push presses at 75% of 1RM.

Metcon
Metcon (AMRAP – Rounds and Reps)
2:00 AMRAP x 4 Rounds

RX+
10 Thrusters 95/65
3 Muscle Ups

RX
10 Thrusters 95/65
3 Chest 2 Bar
3 Ring Dips

Scaled
8 Thrusters 75/45
3 Pull Ups
3 Ring Dips