Metcon, EMOM, Gymnastics Friday

CrossFit FTM – CrossFit

View Public Whiteboard

Warm-up

Dynamic Warm Up 3 (No Measure)

Run, Row, or Ski 400 m

Pigeon Toes 1 min/side

Knee Pulls

Shin Grabs

High Knees

Butt Kicks

Forward Skipping

Backward Skipping

Lunge and Twist

Frankenstein

Metcon

Metcon (Time)

For Time (18 min cap)

5 Rounds

7 C2B Pull Ups

10 STOH

400m Run

(135/95) or 65% of 1 RM

Gymnastics

L-Sit (EMOM 10 mins, 20 Secs work, Rest remainder of min)

Hanging position

Pistols (EMOM 10 mins)

Pick a number that is challenging

to get through in 20sec when

you’re fresh and maintain that

rep scheme.