Metcon Friday

CrossFit FTM – CrossFit

Warm-up

Front Squat Warm Up (No Measure)

Run, Row, or Ski 400 m, bike 1/2 mile

Thoracic/Lumbar Ext

Pigeon Pose

Front Rack/External Rotation – 1 min/side

10 Front Squats Empty Barbel

1 x 5 Front squats at ~50% of Max

Add some weight, 1×3

Go to working weight

Strength

Front Squat (7×3 @ 80%-85% of 1RM front squat)

NOTE: These are tempo front

squats with 4 seconds down and

straight back up

Gymnastics

50 Toes To Bar (Time)

50 reps for time

Metcon

Metcon (AMRAP – Reps)

18 Min AMRAP

400m Run

2 Rope Climb

12 Burpee

1 Rope Climb

55 reps per round