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
1:00 Couch Stretch each side
:30 Floss Hips

400m Run
20 Med Ball Cleans
10 Banded Air Squats
5 Ring Rows

Weightlifting
Back Squat (3 x 3)
Every :90 preform 3 back squats at 85% of 1 RM.

Metcon
Metcon (Time)
For Time
4 Rounds
5 Chest 2 Bar Pull Ups
5 Hang Squat Cleans 165/115
Rest 2:00
3 Rounds
10 Chest 2 Bar Pull Ups
10 Hang Squat Cleans 135/95
Rest 2:00
2 Rounds
15 Pull Ups
15 Hang Squat Cleans 115/75

Metcon skills and weights are written as RX+. If you cannot preform chest 2 bar pull ups, do regular pull ups.

RX weights- 135/95
115/75
95/65

Scaled weights – 115/75
95/65
75/45