CrossFit FTM – CrossFit
Warm-up
Burgener 2 (No Measure)
Pigeon Pose 1 min/side
2 R’s, 1 with PVC, 1 With Barbell
3 Power Shrug
3 High Pulls
3 Muscle Snatch
3 Snatch Land
3 Snatch Push Press
3 OHS
3 Pressing Snatch Balance
3 Snatch Balance
3 Squat Snatch from Hip
Weightlifting
All sets are OTC 2:00, 70%+ of respective 1 RM for each movement.
Snatch (4×3@70%+)
Clean and Jerk (4×3@70%+)
Back Squat (4×3@70%+)
Metcon
Metcon (AMRAP – Rounds and Reps)
5×3 Min AMRAP
400m Run
5 Ring Muscle Up
ME HS Walk
1 Min rest between rounds
3 min work, 1 min rest for 5 rounds. Continue from where each 3 min round ends, score is total rounds + reps.
Modification for HSWalk is Bear Crawl same distance.
Modification for RMU = C2B