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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

400m run

8 minutes of walking like an animal


15 minutes to build to a 2RM Touch and Go

Metcon (AMRAP – Reps)


10 min EMOM

ODD: 10 UB Deadlifts 225#/155#

EVEN: 45 second Max Cal Assault Bike

*score is total cal assault bike

**assault shouldn’t be a sprint, but it should be a challenging pace each time in order to get as many calories as possible

***if more than 6 people, stagger start so everybody begins on deadlifts

RX+: 275#/185#

RX: as is

AD: 185#/125#

SD: other weight


Box Hamstring Stretch; 60 sec continuous each side

Squat Hip Pulses; 20 reps each side (bottom of squat, push right knee out with right hand, use wall for assistance)

Swivel Hips 90-90; 10 alternating reps

Side to Side Cossack Squats; 20 reps