FTX CrossFit – CrossFit

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Warm-up

FTX SUPER Warm-up (No Measure)

Stage 1 –

10 Monster Walks, 4 directions

10/10 KB Floor Presses

:30/side KB Shoulder Capsule Mobility

:30/side KB Arm Bar

Stage 2 –

3x Building an OHS (Go Slow!)

8-10 Reps of In-line PVC Lunges

Switch Hands, Repeat.

3x Hollow + Arches, :05+ holds

5/5 Pistol Squats, or progressions

Stage 3 –

Do 5-8 Reps of each movement in Today’s WOD.

Weightlifting

Front Squat (5 rounds of :30 of work and 1:30 of rest @ 80%)

Metcon (Time)

Metcon

7 Rounds of:

40m Lunges

10 pull-ups

10 KB SDHP 70/55#