2014-10-09

October 8th, 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.

Weightlifting

Deadlift (5-5-5-5+ (70% – 75% – 80% – 85%))

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

  • 15 KBS 70/55# – 55/35# – 35#/20#
  • 15 Indian sit-ups – Sit-ups
  • 15 KB SDHP 70/55# – 55/35# – 35#/20#
  • 15 Burpees

Cool-down

FTX Cool-down (No Measure)

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