Metcon, EMOM, Gymnastics Friday

CrossFit FTM – CrossFit

View Public Whiteboard

Warm-up

Dynamic Warm Up 3 (No Measure)

Run, Row, or Ski 400 m

Knee Pulls

Shin Grabs

High Knees

Butt Kicks

Forward Skipping

Backward Skipping

Lunge and Twist

Frankenstein

Gymnastics

Toes-To-Bar (Banded Drills)

spend 20 minutes working on the beat swing (kip), knee tucks, and then toes to bar. Use a light band to feel the rhythm of the kip.

Metcon

Metcon (Time)

For Time (18 min cap)

5 Rounds

7 C2B Pull Ups

10 STOH

400m Run

(135/95) or 65% of 1 RM