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MONDAY 160104

CrossFit FTM WOD for Monday 160104 Warm Up Instructor Led Strength Level 1 Every 2 min x 18 min Station 1: 3-8 supinated pull-up (chins) @ 21×0 Station 2: 8-12 L-seated DB strict press Station 3: 20 alternating DB lunge Level 2 Every 2 min x 18 min Station 1: 1-2 rope...

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TUESDAY 160105

CrossFit FTM WOD for Tuesday 160105 Warm Up Instructor Lead Strength Level 1 Three sets of: Push Press x 6-8 reps Rest 60 seconds Single-Leg Deadlift x 6-8 reps each leg @ 3011 Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds Level 2 Every 3 minutes,...

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WEDNESDAY 160106

CrossFit FTM WOD for Wednesday 160106 Warm Up Instructor Lead Strength Level 1 Four sets of: Back Squat 8-10 reps Rest 45 seconds Plank to Elbows x 6-8 reps Rest 45 seconds Strict Pull-Ups x 6-8 reps @ 2110 Rest 45 seconds Level 2 Every 3 minutes, for 9 minutes (3...

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THURSDAY 160107

CrossFit FTM WOD for Thursday 160107 Warm Up Instructor Lead Strength Level 1 Four sets of: Romanian Deadlift x 6-8 reps @ 3011 Rest 60 seconds DB Step-Ups x 8-10 reps each leg Rest 60 seconds Turkish Get-Ups x 2 reps each arm Rest 60 seconds Level 2 Take 20 minutes...

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FRIDAY 160108

CrossFit FTM WOD for Friday 160108 Warm Up Instructor Lead WOD Level 1 In teams of two, alternate sets to complete as many as possible in 20 minutes of: 500 Meter Row Farmer’s Carry x 100 meters 70/53 per hand Level 2 For time: 30 Overhead Squats (135/95 lbs) 600...

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