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

Specific Warm Up
AMRAP 5
10 RDLs 75/55lbs
10 Lateral Burpees
10 Gymnastics Kips

Weightlifting
Deadlift (1 x 10)
Work up to a heavy single between 80-90% then athletes will do the 1 x 10.

Metcon
Metcon (Time)
For Time

RX
21-15-9
HSPU
Floor Press 115/75lbs
Pull Ups

Scaled
21-15-9
Mod. HSPU
Floor Press 95/65
Mod. Pull Ups or Ring Rows