Fun Friday

CrossFit FTM – CrossFit

Warm-up

Dynamic Warm Up 1 (No Measure)

3 min Jump Rope

Knee Pulls

Ankle Grabs

High Knees

Butt Kicks

Lunge and Twist

Forward Skips

Backward Skips

Carioca

Strength

Deadlift (7×3 @85% of 3rm inlcuding bands)

OTC 1:30

perform each rep as fast as possible

Red = 30 lbs per band

Blue = 50 lbs per band

Green = 65 lbs per band

Black = 100 lbs per band

Metcon

Metcon (Time)

For Time (12-15 min cap)

10-9-8-7-6-5-4-3-2-1

Hand Release Push Ups

TTB

After each round 12m DBL DB/KB Front Rack Lunge

Metcon (Weight)

Death by hang power cleans

Minute 1: 2 Hang Power Cleans

Minute 2: 4 Hang Power Cleans

Minute 3: 6 Hang Power Cleans

And so on… adding 2 resps every

minute

RX Weight: (155/105lb)

Score = total number of reps completed x lbs used

Start from the deadlift position, pull the bar to the hips, back down to just above the knee, receive the bar in the power position, stand