FTX CrossFit – CrossFit

Warm-up

Today’s Focus (Customize/Adaptable) (No Measure)

– Quick warm-up for muscles/heart.

– Then the trainer specifies the stretches and movements to get ready for a particular focus that day.
Mobility, then practice TGU and DB OHS at end of warm-up.

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP of:

8 Turkish Get-Ups with a 45/30# DB

12 GHD sit-ups

16 1-Arm OHS w/ 45/30# DB

20 D/U
4/4 TGU. 8/8 1-arm OHS.

Rx+: As written.

Rx: 30/20# DB, MB Sit-ups 20/14# (No GHD)

Scale: Lighter weights, Regular Sit-ups, Singles, (No GHD)

Alternate Movement for TGU: Burpees

Metcon (AMRAP – Reps)

Push Press

:20 on / :20 off 4x
Rx+: 135/95#

Rx: 115/75#

Scaled: 75/45#