Metcon Wednesday!

CrossFit FTM – CrossFit

Warm-up

Overhead Squat Warm Up (No Measure)

Run, Row, Bike, or Ski 400 M

Lumbar/Thoracic Ext – 1 min

Pigeon Pose

2 Rounds with PVC

5 Pass Throughs

5 Overhead Squats

5 Pressing Snatch Balance

1 x 20 OHS with KB’s hanging from PVCs

Metcon

Metcon (AMRAP – Reps)

4×3 Min AMRAP

18/14 Cal Row

10 KB Swings

ME Overhead Squats

@ (115/75)

*2 Min rest between rounds

score = total OHS completed

Metcon (AMRAP – Reps)

15min EMOM

Min 1: 8-12 T2B

Min 2: 8-12 Box jump overs

Min 3: 8-12 Supermans