HSPU and Front Squats

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

10 Front Squats Empty Barbel

5 Front Squats @ 50% of 1 RM

Go to working weight

Strength

Front Squat (4×3 @ 80% of 1 RM)

3 second pause at rock bottom position

OTC

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

Gymnastics

Handstand Push-ups (EMOM 10, 1-6 reps)

You choose, idea here is to maintain consistent work volume per round. IE maintain same number of reps per round.

Metcon

Metcon (Time)

For Time (15-18 Min Cap)

5 Rounds

18 Cal Row/ski/bike

12 Ring Dips

5 Squat Cleans 135/95 lbs