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
400m Run
:30 Pigeon Stretch
10 Leg Swings
5 Clean Shrugs
5 Muscle Cleans
5 Power Cleans
3 Cleans with 2" drop
3 Cleans with 4" drop
3 Squat Cleans

Weightlifting
Hang Squat Clean (6 x 3)
Above the knee at 70% of 1 RM.

Metcon
Metcon (Time)
8 Rounds

RX
15/12 Calorie Row
10 Dumbbell Lunges 50s/35s
20 Kettlebell Swings 50/35

Scaled
15/12 Calorie Row
10 Dumbell Lunges 40s/25s
20 KB Swings 35/18