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CrossFit FTM – CrossFit

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Warm-up

Dynamic Warm Up 3 (No Measure)

Thoracic/Lumbar Ext 2 min

Pigeon Toes 1 min/side

Knee Pulls

Shin Grabs

High Knees

Butt Kicks

Forward Skipping

Backward Skipping

Lunge and Twist

Frankenstein

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

50 Air Squats

15m HS Walk

5 Burpee Bar MU

Gymnastics

Weighted Pull-ups (5 x 3 weighted + 6 kipping)

OTC 2:00

Strength

Back Squat (5 RM in 12-15 min)