FTX CrossFit – CrossFit

Warm-up

FTX O-course (No Measure)

10x “Over the Fence”

Run 400m

10x Alternate Arm Swings

10x Back Scratcher

10x Gymnastic Kipp

Obstacle Walk Through!

Weightlifting

Turkish Get Up (2/2 – 2/2 – 2/2 – 2/2 – 2/2 -2/2)

2 unbroken reps per side. Start Light and build up. KB only unless you can go over 70# for 2 reps

Metcon

For big classes; Half start inside, half outside. Going in Heats every :15, 1 person at a time. If someone catches up to you you must take the time penalty to let them pass.

Metcon (3 Rounds for time)

Each Round For Time

The Big 5 Obstacles

rest 2:00

3x
Rx: only goes up the cargo net (Not over).

Scaled: 3 Wall Touches @ the Pit

Fewer Body Hurdles or 10 Push-ups

:10 Hang from Double P/U Bar

Climb over weaver

As far up net as possible

Metcon (3 Rounds for time)

Each Round For Time

The 4 Indoor Obstacles:

– Dip Walk

– Over 12′ Wall

– Low Crawl

– Monkey Bars

– Rope Climb

rest 2:00

3x
Rx: only goes up the 12′ Wall (No going over.)

Scaled: 10 sec. lock out on Dip Bar

10 Wall Hops

10 Kipps

3 Ground to Standings