TEAM WOD!

CrossFit FTM – CrossFit

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

Front Rack Stretch 2 min

Knee Pulls

Ankle Grabs

High Knees

Butt Kicks

Carioca

Long Carioca

Inchworm

Gymnastics

Box Jumps (5 x 2 HIGH box jumps, )

Directly into

4 Max Distance Broad Jumps

EMOM

Metcon

Metcon (Time)

For Time (24 min cap)

Teams of 2, Each Works Equally

100 Cal Bike, row, or Ski

100 Abmat Sit Ups

100 Burpees to Target

1K Run

Warm-up (No Measure)

Spend the remainder of class foam rolling. This does not mean roll for 30 seconds and then leave 🙂