Happy Friday!

Announcements

Happy February Fit Fam! Just a quick reminder that there will be no Saturday class this coming week. CrossFit FTM has multiple members who are competing in the Thoroughbred Throwdown in Ocala. This one day Comp has 4 total events. So it’s a long day and competitors could use the support of anyone who is willing to make the drive up there. Most of us are going the night before, but at least a couple competitors are driving up day of. Thank you for your support!!!

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 (10,7,4,7,10 Reps No Prescribed Weight)

Sets OTC 1:30

Metcon

Metcon (AMRAP – Reps)

7 Min AMRAP

50 Double Unders

2 Rounds

12 KB Swings

6m Hs Walk

Each round = 86 reps

Death by Power Clean (AMRAP – Reps)

70% of 1 RM

min 1 – perform 1 power clean

min 2 – perform 2 power cleans

min 3 – perform 3 power cleans

etc…

Continue until you fail to complete the prescribed number of power cleans within 1 minute