WOD

CrossFit FTM – CrossFit

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Warm-up

Dynamic Warm Up 3 (No Measure)

Run, Row, or Ski 400 m

Knee Pulls

Shin Grabs

High Knees

Butt Kicks

Forward Skipping

Backward Skipping

Lunge and Twist

Frankenstein

Front Squat Warm Up (No Measure)

Thoracic/Lumbar Ext

Pigeon Pose 1 min/side

Front Rack/External Rotation – 1 min/side

10 Front Squats Empty Barbel

1 x 5 Front squats @ ~50% of Max

1 x 3 Front Squats @ ~60% of Max

Go to working weight

Strength

Front Squat (5×3 @75% of 1rm)

TEMPO*

3 sec down, 1 sec pause, Explode coming up

(3-1-X)

Metcon

Metcon (Time)

For Time (9 min cap)

3 Rounds

30 Wall Balls

15 Hang Power Cleans

Metcon (No Measure)

20 Min EMOM:

Min 1: 40 Double Unders

Min 2: Run 200 m