FTX CrossFit – CrossFit

Just have to start Wodify with Fran!
In lieu of strength today, we will give everyone extra time to familiarize themselves with Wodify.

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

Fran (Time)
21-15-9

• Thrusters, 95# / 65#
• Pull-ups

Blue – rx
Green – 65# / 35#