WOD

CrossFit FTM – CrossFit

Warm-up

Dynamic Warm Up 1 (No Measure)

Run, Bike, or Ski 400 m

Single Leg Flexion 1 min/side

Couch Stretch 1 min/side

Front Rack Stretch 2 min

Knee Pulls

Ankle Grabs

High Knees

Butt Kicks

Carioca

Long Carioca

Inchworm

Strength

DB Incline Press (5×5 DB Incline Press)

DB Incline Press using a Med Ball for body Position*

Side Planks (8 x 45 sec hold using a dumbell in opposite hand)

side plank holding a T position with a dumbell. 4 rounds of 45 seconds on each side.

Gymnastics

Handstand (3 x 30 hold)

Metcon

Metcon (Time)

15 Min AMRAP

200m Med Ball Run

20 Push Ups

10 C2B Pull Ups
each round out of 50 points (every 10 m of run = 1 point)