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
15 Band Pull-Aparts (Palms down)
:30 Pigeon Pose
:30 Child’s Pose
:30 Deep Squat Hold
Then
3 Rounds
10 S-Arm DB Clean and Jerks
10 Goblet Squats

Weightlifting
Back Squat (5 x 5 )
Every 2:00 preform 5 back squats at 72.5% of 1 RM.

Metcon
Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP

RX
24 DB Hang Clean & Jerks 50/35
30 Wall Balls 20/14

Scaled
24 DB Hang Clean & Jerks 35/20
30 Wall Balls 14/10