Front Squats and Floor Presses

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

Strength

Front Squat (4 x 3 @ 80% of 1RM Fron Squat)

*3 second pause in bottom position

Floor Press (4×10 @70% of 1rm)

otc 0:00, 2:00, 4:00, 6:00

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

4 KB Turkish Get Up (2R+2L) 53/35 lbs

200m Run

7 Burpee Box Jump 30″/24″
each round out of 31 reps