Metcon Fridyay!

CrossFit FTM – CrossFit

Warm-up

Burgener 2 (No Measure)

Pigeon Pose 1 min/side

2 R’s, 1 with PVC, 1 With Barbell

3 Power Shrug

3 High Pulls

3 Muscle Snatch

3 Snatch Land

3 Snatch Push Press

3 OHS

3 Pressing Snatch Balance

3 Sotts Press

3 Snatch Balance

3 Squat Snatch from Hip

Gymnastics

Weighted Pull-ups (5 x 3, increase weight as you go)

sets OTC 2:00

Metcon

Metcon (AMRAP – Reps)

15 Min AMRAP

50 Double Unders

3 Power Snatch

15 Pull Ups

3 Squat Snatch

10 TTB

155/105 (use only 1 barbell)

each round out of 81 reps

Metcon (AMRAP – Reps)

AMRAP 15

50 Double Unders (jump air rope or plate hops)

15 GTOH

15 SDHP using same household object

15 Air Squats

15 Leg Raises

Metcon (No Measure)

20m moderate intensity conditioning

Jump on the Air bike, rower, go for

a run or even a swim if you’re able

to. Just move for 20min

Feel free to do 10min of one excercise and 10min of another.