Crossfit

Wednesday

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
1:00 Banded Walk Outs
1:00 Banded Squat Hold
2 Round
15 RDLs
10 Elbow Rotations
20 Knee Raises

Weightlifting
Squat Clean and Jerk (Weight)
Athletes will preform:
10 Squat Clean & Jerks @ 70%
Rest :60
8 @ 72.5%
Rest :60
6 @ 75%

You will have 8 minutes to move through all the reps at your own pace.

Metcon
Metcon (Time)
RX
20 DUs
10 HSPUs
4 Rope Climbs
20 DUs
10 HSPUs
3 Rope Climbs
20 DUs
10 HSPUs
2 Rope Climbs
20 DUs
10 HSPUs
1 Rope Climb

Scaled
40 Singles
10 Mod. HSPUs
4 Mod. Rope Climbs or 12 Ring Rows
40 Singles
10 Mod. HSPUs
3 Mod. Rope Climbs or 8 Ring Rows
40 Singles
10 Mod. HSPUs
2 Mod. Rope Climbs or 6 Ring Rows
40 Singles
10 Mod. HSPUs
1 Mod. Rope Climb or 4 Ring Rows