WOD

CrossFit FTM – CrossFit

Warm-up

Dynamic Warm Up 4 (No Measure)

Banded Shoulder Distraction – 1 min/Side

2 Rounds:

Run, Row, Ski, or Bike 300 M

Lunge and Twist

Frankenstein

Stork Walking

Inchworm

Kick To handstand x 10

Gymnastics

Handstand Walk (10 min)

Metcon

Metcon (Time)

For Total Time

0-5 mins- 1k Run

5-10 mins- 100 Wall Balls 10-15

mins- 50 Pull Ups
*Total time- is accumulated time

to complete each component.

Rest remainder of 5min for each