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
:30 HS Hold
2 Rounds
20 DU
15 Banded Pull Aparts
10 Push Ups

Gymnastics
Handstand Push-ups (Max reps)
Work on HSPUs for 15 minutes. Options: kipping, strict, deficit.

Metcon
Metcon (AMRAP – Rounds)
EMOM

Every 2 minutes until failure
1:00 Row
1:00 Rest

*Starting at 1,300cal/hr for men and 900cal/hr for women, add 100cal/hr until failure