FTX CrossFit – CrossFit

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

Back Squat (8-8-5-5-5)

Metcon

Metcon (AMRAP – Rounds and Reps)

Round and Round We Go!

20:00 AMRAP

All exercises to be done with a slam ball.

Rx+ 50/30# – Rx 30/20# – Scaled 15/10#

One round is one time around w/ stopping at each of the following 4 stations. Do OH Lunges w/ slam ball between stations.

1) 15 Slam ball burpees

2) 15 Russian twists (2 ct)

3) Slam ball squats

4) 15 Slam ball sit-ups