CrossFit FTM – CrossFit
Warm-up
Front Squat Warm Up (No Measure)
Run, Row, or Ski 400 m, bike 1/2 mile
Thoracic/Lumbar Ext
Couch stretch – 1 min/side
Hip FABER – 1 min/side
Banded Front Rack – 1 min
5 Front Squats Empty Barbel
5 Front Squats @ 50% of 1 RM
Set up for first working set
Strength
Front Squat (5×5 @ 65% of 1 RM)
3 second pause on each rep
sets OTC
0:00, 2:00, 4:00, 6:00, 8:00,
Bent Over Row (7×5, increase the weight each round)
Super set with 3 Strict C2B Pull Ups
OTC
0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00
Metcon
Metcon (Time)
For Time (12-15 mins)
10 Rounds
200m Run
12m HS Walk
Modification for Hand Stand Walk is Hand Stand Hold for 30 Seconds/round.