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
:45 Childs Pose
:30 Archer Stretch
:30 Pigeon Pose
:30 Couch Stretch

2 Rounds
Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

Weightlifting
Overhead Squat (7 x 2 )
Every :90 athletes will perform 2 OHS, if stability is good go up in weight.

Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

RX weight: 75/55 and 20/14
Scaled: 65/45 and 14/10

Keep a running total during each round then write down your score during the :60 rest.