WOD

CrossFit FTM – CrossFit

Warm-up

Warm-up (No Measure)

Run, Row, Ski 400, Bike 1/2 mile

Banded Shoulder Distraction 1 min/side

External Rotation 1 min/side

2 Rounds Empty Barbell

1 Shoulder Press + 1 Push Press

2 Shoulder Press + 2 Push Press

3 Shoulder Press + 3 Push Press

Strength

Push Press (5 x 2 @ 90% of 1RM Strict Press)

Super Set with 1 arm Barbell Bent Over Rows (yes, barbell in one hand) 65/50 lbs

otc 0:00, 2:00, 4:00, 6:00, 8:00

Metcon

Metcon (Time)

For Time (15-18 min cap)

150 Double Unders

75 Wall Balls (20/14)

50 Abmat Sit Ups

25 Thrusters (95/65)

10 Clean and Jerk (175/115)
You may only use one barbell. You must change your weights on your own during the wod.

Gymnastics

Plank (3 x ME)