FTX CrossFit – CrossFit

Warm-up

FTX Oly Focus (No Measure)

Stage 1 –

2:00 Row, Airdyne, Rope or Run

Stage 2 –

6-8 Reps Each:

Clenched Wrist Circles

Elbow Circles

Over and Backs

Torso Circles

Hip Floss

Spiderman Lunge

Ankle Stretch

Stage 3 – PVC

6-8 Reps Each:

Passovers

Hang Snatch Pull

Hang Snatch High-Pull

Hang Power Snatch

OHS

Snatch Balance

Weightlifting

Power Snatch (3 – 3 – 3 – 2 – 2 – 1 – 1 – 1)

Build up to a 1RM

Metcon

Metcon (AMRAP – Reps)

FGB Style:

Air Squats

Push Press – Wall Ball (1/4 squat)

Walking Lunges

T2B

DB Hang Clean
Rx+ 30/20# MB, 45s/30s DB

Rx 20/14# MB, 30s/20s DB