Metcon 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

Metcon

Metcon (AMRAP – Reps)

30 min AMRAP

21 Box Jump Overs

20 Kb Snatch

19 Cal Row

18 Push Ups

(24/20)

(35/26)

each round out of 58 reps