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06/19/2017

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Dynamis CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

Leg Swings

10 Rig Assisted Air Squats

20 Banded GM

200m Run

Duck Walk

Bear Walk

10 Jumping Air Squats

Crab Walk

Lunge w/twist

1min Couch Stretch Each Side

Weightlifting

Back Squat (20 Rep Max)

Take 20mins to find a heavy 20 for the day.

Example:

5, 5, 5, 5, 20

*Bit of a guessing game. Have a number in mind, warm up to it and go for 20. Dont waste a ton of energy with big warm up sets

Metcon

Metcon (2 Rounds for time)

21-15-9

Plate Ground to Overhead

Plate Squats

5min timecap

Rx – 45/35

Ad – 35/25

Sd – Other

@ 8:00

12-9-6

Assault Cal

Push Ups

6 min cap

*1 time through this, “first round” is time for 21-15-9, “second round” is time for 12-9-6