Kelly!

CrossFit FTM – CrossFit

Warm-up

Dynamic Warm Up 2 (No Measure)

Lunge and Twist

Frankenstein

Stork Walk

High Knees

Butt Kicks

Crossover Pistols

Spiderman
**Lets get through this warm up quickly so we have time for more of what we’ve got going today**

Gymnastics

Toes-To-Bar (EMOM 10, 6-12)

Athlete pics the number and sticks to that for duration of the 10 min.

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
30 min Time Cap

Metcon (5 Rounds for reps)

3-5 Rounds (depending on time left)

250 M Row

50 Double Unders

250 M Ski

Rest 1:30