FTX CrossFit – CrossFit

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.

Weightlifting

Back Squat (5-5-5-5+ (70% – 75% – 80% – 85%))

Metcon

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP

• 20 Box Jumps, 24/20″
• Lateral Wall Walk Traverse, 10′
• Bear Crawl, 12m
• Monkey Bars, 1x

Blue – Rx
Green – 20/16″ – Sideways Crab Walk – 15 Kipp movements (in lieu of Monkey Bars)

Cool-down

FTX Cool-down (No Measure)

• Active recovery
• SMR (Maintenance)
• Circulation
• Static Stretch