Metcons and HSPU’s

CrossFit FTM – CrossFit

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Warm-up

Dynamic Warm Up 1 (No Measure)

Run, Bike, or Ski 400 m

Single Leg Flexion 1 min/side

Couch Stretch 1 min/side

Knee Pulls

Ankle Grabs

High Knees

Butt Kicks

Carioca

Long Carioca

Metcon

Metcon (Time)

For Time (12-15 min cap)

5 Rounds

18 Wall Balls 20/14

12 Deadlift 175/115

3 Rope Climbs

Gymnastics

Metcon (Time)

For Time (8-10 min Cap)

Option 1- 30 Strict HSPU

Option 2- 20 Strict HSPU

Option 3- 40 Kipping HSPU

Option 4 – 40 Heavy DB PP (you pick weight)

Strength

Metcon (Time)

Intervals: 4 Rounds

1. Back Rack Lunge – 12

steps (6/side) @ AHAFA

2. Single leg KB deadlift – 4 x 10/side @ AHAFA

AHAFA = As Heavy As Form Allows

Sets OTC 1:30