Front Squats and Push Press

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

5 Front Squats @ 50% of 1 RM

Set up for first working set

Strength

Front Squat (5×4 @70% of 1RM)

3 Second Pause at the bottom

0:00, 2:00, 4:00, 6:00, 8:00

Gymnastics

Toes-To-Bar (5 x 3 strict T2B, directly into 8 Kipping T2B)

OTC

0:00, 2:00, 4:00, 6:00, 8:00

Metcon

Metcon (Time)

For Time (12-15 min cap)

3 Rounds

400m Run

12 Floor Press

8 Strict Pull Ups

(135/95)
No Racks on Floor Press