Dynamis CrossFit – CrossFit
Parking Lot Loop
Burpee Broad Jump
30 Push-up on 30″ Box (try and go UB)
Foam Roll Quads – 2min per side
A: Bulgarian Split Squat (4 sets x 6-8 reps per leg)
start w/ weaker leg and have that side dictate wt.
make sure first set you get 8 reps.
go up in wt. each set only dropping down to 6 reps due to wt.
B: Metcon (5 Rounds for reps)
10 WallBall Push-Ups*
15 WallBall 20/14# to 10′
20 WallBall Sit-Ups
Rest 1min btw sets
Rx+ = 30/20#
Rx = as is
AD = 14/10# WB, Regular Push-Ups
SD = wt. and PU scaled as needed
Start back at the top (WB PU) with each set
2017 07 16