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

2:00 Squat Hold
Then
4 Rounds
10 Empty Bar Thrusters
10 Calorie Row

Weightlifting
Front Squat (10 x 3 )
65% of 1 RM, tempo down, fast up.

Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats