Planking Thursday

CrossFit FTM – CrossFit

Warm-up

Warm-up (No Measure)

400 m Run

Shoulder Distraction 1 min/side

Couch Stretch 1 min/side

Hamstring Stretch 1 min/side

2 R’s

20 Band Pull Aparts

5 Burpees

Gymnastics

Plank (5 x 60 seconds)

after each round of 60 second plank, perform 5 push ups. You have 30 seconds to complete push ups and rest in between each round.

Metcon

Metcon (Time)

For Time (15 min cap)

3 Rounds

400m Run

24 KB Snatch

9 Burpee Box Jumps

(53/35)

(24/20)

*12R+12L (Complete all 12 per side before changing sides)