Strength Maintenance

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

Metcon (No Measure)

5×5 Weighted Pull Ups + Weighted

Push Ups

Move immediately into next

movement

Rest as needed between efforts

*Increase weight each round

Strength

Floor Press (5 x 1)

Sets OTC

Climbing each set to a very heavy single

Metcon

Bench Press (5 x 1)

Metcon (Time)

For Time (12-14 min cap)

100 Wall Balls

50 Abmat Sit Ups

600 m Run