Metcon Monday!

CrossFit FTM – CrossFit

Warm-up

Dynamic Warm Up 2 (No Measure)

Knee Pulls

Ankle Grabs

Lunge and Twist

Frankenstein

Stork Walk

High Knees

Butt Kicks

Forward Skipping

Backward Skipping

10 Barbell Good Mornings

Gymnastics

Strict Toes-To-Bar (5 x 5)

OTC 1:30

Metcon

Metcon (Time)

For Time (14-16 min cap)

120 DU

30 Alt KB Snatch

5 Burpee Bar Muscle Ups

20m SGL Arm OH KB Lunge (R)

5 Burpee Bar Muscle Ups

20m SGL ARM OH KB Lunge (L)

5 Burpee Bar Muscle Ups

30 Alt KB Snatch

120 DU
Modification for Burpee Bar MU, Perform 5 burpees, 5 pull ups and 5 dips

Metcon (Time)

Row, Ski, or Bike

20 / 17 cal

19 / 16 cal

18 / 15 cal

17 / 14 cal

16 / 13 cal

15 / 12 cal

*Rest for as long as the row took

you/Keep an equal rest work interval. If it takes you 2 min to complete, rest for 2 minutes*

*Goal is to keep the time the same or faster than the previous round