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
Forward Walkouts
Backward Walkouts
Side to side
:30 Pigeon Stretch
1:00 Dee Squat Hold

Weightlifting
Squat Clean (7 x 1)
Every :90 perform one squat clean, build weight as you go.

Metcon
Metcon (Distance)
3 Rounds

:15 Row
:45 Rest
:30 Row
1:00 Rest
:45 Row
1:15 Rest

Goal is to go hard as you can and scoring will be how many meters.