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
20 Banded Pull Aparts
20 Farmer Hold Lunges
400m Run
20 Farmer Hold Lunges
20 Banded Pull Aparts

Weightlifting
Push Press (Weight)
3 @ 80-85%
2 @ 85-90%
1 @ 90-95%
2 @ 85-90%
3 @ 80-85%

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 x 2
RX
5 Box Jump Overs 30/24
10 Russian KBS 70/53
Rest 2

Scaled
5 Box Jump Overs 20/24
10 Russian KBS 53/35