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Dynamis CrossFit – CrossFit


3min AB

8min Coaches led warm-up (focus on shoulders)

3min Banded shoulder distratcion per side

A: Push Press (In 15min build to heavy single for the day)

B: Metcon (Time)

20min ALT EMOM (10 sets each)

1 – 5/3 Cal Assault Bike*

2 – Number of burpees equal to # of seconds it took to reach Cal on AB

Rx = as is

AD = 7 burpees per round

SD = scaled as needed
*Time is when you see a “5/3” on screen. Roll-over cals do not count

Score = total time accumulated to get Cals (ie. if you got 10sec each round your end score is 1:40)