FTX CrossFit – CrossFit

Warm-up

FTX Running Warm-up (No Measure)

Stage 1 – 10 each of:

Hops – Up/down, front-back, side-side and v.

Jumping Jacks, burpees, push-ups, sit-ups and indian sit-ups.

Stage 2 – 4x 50m run (Start slow and progress to running as fast as possible)

Stage 3 – 10 each of:

Forward-step toe-touch, cross-body wood-chops, leg swings (front-back and side-side), and scorpions.

Weightlifting

Shoulder Press (5 Rounds of :30 work and 1:30 rest at 75%)

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
(10:00 Time cap)