4
Sep
Metcons and HSPU’s
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
Strength
Metcon (No Measure)
Intervals: 4 Rounds
1. Back Rack Lunge – 12
steps (6/side) @ AHAFA
–KB’s hanging from the bar*
2. Single leg KB deadlift – 4 x 10/side @ AHAFA
AHAFA = As Heavy As Form Allows
These rounds are not for time, but should be worked with as little rest as possible.
Gymnastics
Metcon (Time)
For Time (8-10 min Cap)
Option 1- 30 Strict HSPU
Option 2- 20 Strict HSPU
Option 3- 40 Kipping HSPU
Option 4 – 40 Heavy DB PP (you pick weight)
Metcon
Metcon (Time)
For Time (12-15 min cap)
5 Rounds
18 Wall Balls 20/14
18 Deadlift 175/115