Strict Press Friday

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

Strength

Shoulder Press (5×3 Press Immediately into 5 Pull ups)

OTC 2:00

Metcon

Metcon (AMRAP – Reps)

8 Min AMRAP

3 Hang Squat Clean and Jerks

24 Lateral Bar Hops

6m Unbroken HS Walk

(135/95)

33 reps per round

Metcon (Time)

60 HSPU for time 5-7 cap
*Scale number to 50, 40 or 30 otherwise use 2 heavy DB’s and do 60 reps for time push press