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07/13/2017

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Dynamis CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 min moderate bike/400m run

15 Burpees

10 Scap Pull Ups

10 Scap Push Ups

Bear Crawl

Crab Walk

Inch Worms

Backwarns Bear Crawl

Backwards Crab Walk

Backwards Inch Worms

Weightlifting

Shoulder Press (5,5,3,3,1,1,1,1…)

Take 15 minutes to find a heavy single for the day

Metcon

Metcon (Time)

Bye Bye Monica!

1 rep for every minute you’ve been late.

40–30–20–10

Overhead Squats 95/65

Bar Facing Burpees

18min Timecap

Rx – 95/65

Ad – 75/55

Sd – Front Squats/Standard Burpees