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

:30 Childs Pose
:30 Downward Dog
:30 Pigeon Stretch
2 Rounds
6 Empty Bar OHS
8 Shoulder Press
10 Shoulder Taps from Plank

Weightlifting
Back Squat (Weight)
Every 2:00
5 @ 70%
4@ 75%
3 @ 80%
5@ 75%
4 @ 80%
3 @ 85%
5 @ 80%
4 @ 85%
3 @ 90%

Metcon
Metcon (Time)
For Time

RX
Run 300m
5 Rounds
10 Abmat Sit Ups
10 Thrusters 95/65
Run 300m

Scaled
Run 200m
5 Rounds
10 Abmat Sit Ups
10 Thrusters 75/55
Run 200m