Sumos and Intervals

CrossFit FTM – CrossFit

Warm-up

Quick Deadlift Warm Up (No Measure)

400 M Run, Row, Ski, or .5 Mile Assault bike

2 Rounds

Down Dog, 30 Seconds

Upward Dog, 30 Seconds

Side Lunge, 20 reps

Stork Walks 20 Steps

Strength

Sumo Deadlift (7 x 3 @ 70% of 3 RM)

use regular deadlift max for percentage

superset with 6 KB or DB bent over rows per round, you pick weight

OTC

0:00, 1:30, 3:00, 4:30, 6:00, 7:30. 9:00

Metcon

Metcon (Time)

For Time (7-9 min cap)

21-15-9

Shoulder to Overhead 135/95

3-2-1 Legless Rope Climb

Metcon (AMRAP – Reps)

5 R’s

100m Farmers Carry DB or KB, (you pick weight)

Max effort ring muscle ups

rest 2 min