Crossfit

Friday

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
10 Banded Glute Bridges
10 Banded Walk Outs
10 Banded Air Squats

2 Rounds
10 Push Presses
8 Ring Rows
6 Burpees

Weightlifting
Back Squat (4 x 4 )
All sets will be preformed at 80% of 1 RM.

Metcon
Metcon (Time)
4 Rounds

RX+
20 Burpees to 6" Target
20 Shoulder to Overhead 135/95
20 Toes 2 Bar

RX
20 Burpees to 6" Target
20 S2OH 115/75
20 T2B

Scaled
15 Burpees
15 S2OH 95/65
15 Knee Raises