Metcon Friday!

CrossFit FTM – CrossFit

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

Metcon

Metcon (Time)

For Time (15-18 min cap)

10 Rounds

12 Deadlifts 155/105

7 Ring Dips

30 Double Unders

Metcon (AMRAP – Reps)

EMOM 15 min

10 Burpees