Front Squats, Bent over Rows, and Pull Ups

CrossFit FTM – CrossFit

Warm-up

Front Squat Warm Up (No Measure)

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

Thoracic/Lumbar Ext

Couch stretch – 1 min/side

Hip FABER – 1 min/side

Banded Front Rack – 1 min

5 Front Squats Empty Barbel

5 Front Squats @ 50% of 1 RM

Set up for first working set

Strength

Front Squat (5×5 @ 65% of 1 RM)

3 second pause on each rep

sets OTC

0:00, 2:00, 4:00, 6:00, 8:00,

Bent Over Row (7×5, increase the weight each round)

Super set with 3 Strict C2B Pull Ups

OTC

0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00

Metcon

Metcon (Time)

For Time (12-15 mins)

10 Rounds

200m Run

12m HS Walk
Modification for Hand Stand Walk is Hand Stand Hold for 30 Seconds/round.