WOD 2/21/15

February 20th, 2015
by:

FTX CrossFit – CrossFit

Warm-up

FTX Original Warm-up 5.0 (No Measure)

Stage 1 –

10 Reps of:

Neck Movements

Shoulder Shrugs

Arm circles (Big to Small and Back)

High Knees

Butt kicks

Over-the-Fence

Ankle Rockers w/ Wrist Rotation

Alt. Arm Swings

Alt. Chest Hugs

Torso Twist w/ a Slap

Stage 2 –

2:00 of: Running, Rowing or Jump rope

5 Reps of:

Push-ups Squats Indian Sit-ups Pull-ups Dips Tuck Jumps

Stage 3 –

10 Reps of:

Forward Step Toe-Touch

Cross-body Woodchops

Leg Swings

6 each of Alt. Scorpions / Alt. Iron Cross

Weightlifting

Shoulder Press (20 – 20 – 20 – 20+)

40% – 45% – 50% – 55%

Metcon

Metcon (Time)

15 Front Squats (from the floor)

30 Burpees

30 KTE

20 HSPU

20 C2B

10 G2O w/ BB from Front Squat

30 Calorie Row/Airdyne (Front Room)
Rx+ 135/95#

Rx 115/75#, Pull-ups

2-3 heats (3:00 Delay) if needed for huge classes, No more than 8 BB on the floor. Line BBs up on a line from N. to S. in 2 rows.