2014-1004

October 3rd, 2014
by:

FTX CrossFit – CrossFit

Warm-up

FTX Basic Warm-up (No Measure)

10 each of Neck rotations and shoulder rolls

Ankle rockers w/ wrist rotation

10 each of Over-the-fence, knee raises and butt kickers

10 each of alt. arm swings, alt. hugs and shoulder rotations

2 minutes of running, rowing, jump rope, etc.

5 of each push-ups, squats, indian sit-ups, pull-ups and dips

10 each of forward step toe-touch, cross-body woodchops, and leg swings.

6 each of alt. scorpions and alt. iron cross.

Metcon

Lumberjack 20 (Time)

20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24″
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
Black – Rx

Blue – D/L 185# – KBS 55# – OHS 95# – Pull-ups – Box Jump 20″ – DB Squat Clean 30#

Cool-down

FTX Cool-down (No Measure)

Active recovery

SMR (Maintenance)

Circulation

Static Stretch