Crossfit

Wednesday

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
1:00 Squat Hold
:30 Archer Stretch
10 Pass Throughs
5 High Pulls
5 Muscle Snatches
5 OHS
5 Snatch Balance
5 Hang Squat Snatch

Weightlifting
Snatch (Weight)
EMOM 15
1-5: 3Power Position Snatch
6-10: 2 Above the Knee Snatch
11-15: 1 Snatch

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 13

RX
30 Double Unders
15 Push Press 75/55
10 Toes 2 Bar

Scaled
60 Single Unders
15 Push Press 65/45
10 Knee Raises

Bar will start from the ground for push presses.