yay friday!

CrossFit FTM – CrossFit

Warm-up

Dynamic Warm Up 2 (No Measure)

Knee Pulls

Ankle Grabs

Lunge and Twist

Frankenstein

Stork Walk

High Knees

Butt Kicks

Forward Skipping

Backward Skipping

10 Barbell Good Mornings

Gymnastics

Box Jumps (1 rm Height)

use weight plates to progressively increase height.

Please be mindful of not going crazy with the height

Metcon

Back Squat (find a heavy set for 15 reps)

1-3 attempts

Use set from previous weeks of 1×10 and 1×12 as a benchmark.

Strength

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP

20m Single Arm OH KB Lunge

(10m R+10m L)

12 Ring Dips

20 Wall Balls

400m Run

(53/35)

(20/14)

Each round out of 92