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 Pull-ups Dips

Squats Indian Sit-ups 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

Front Squat (5 – 5 – 5 – 5 – 5)

Metcon

Metcon (Time)

5 Rounds For Time:

5 Strict Pull-ups (Lock out and Chin over the bar)

10 Ring Push-ups (Toes on a 2 stacked Plates)

15 “Box” Squat Jumps (Squat to a box or ball and jump just enough to open your hips and leave the ground)

Rx+: Cash out w/ 2:00 of Bar M/U. Take off :03 for each rep you perform.
Rx+: As written

Rx: can Kipp and toes on floor with push-ups

Scale: as needed

400m Run (Time)

Max Effort 400m Run
Take time to rest before beginning. This is a benchmark.