Bench Press/Floor Press Wednesday

CrossFit FTM – CrossFit

Warm-up

Dynamic Warm Up 5 (No Measure)

Banded Shoulder Distraction 1 min/side

Weighted KB Walk (one up one down, switch sides, repeat)

Lunge and Twist

Frankenstein

Stork Walk

High Knees

Butt Kicks

Forward Skips

Backward Skips

Strength

Pick Either Bench Press or Floor Press

Floor Press (7 x 3 @ 80% of 1 RM)

sets otc 1:30

Back Squat (3 x 15)

*Do all 3 sets at the 15RM you established

on the 26th of October

*Rest as needed between sets

Bench Press (7 x 3 @ 80% of 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

7 Overhead Squats

1 Legless Rope Climb

100m Run

(115/75)