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
:30 Archer
:30 Childs Pose
:Shoulder Hug

15-12-10
OHS
Push Ups

Weightlifting
Shoulder Press (5 x 3 )
Every :90 perfrom 3 reps between 80-90%

Metcon
Metcon (Time)
5 Rounds

RX
Run 100m
10 DB Front Squats 50/35
Run 100m
2 Wall Walks

Scaled
Run 100m
10 DB Front Squats 35/25
Run 100m
2 Wall Walks