FTX CrossFit – CrossFit

Warm-up

FTX SUPER Warm-up (No Measure)

Stage 1 – 10 Reps of:

Banded Monster Walks, 4 directions

Banded Flyes

Banded Lateral Pulls

Stage 2 –

Building an OHS (Go Slow!), 4x

3-pt. of contact PVC Lunges, 16 Reps

Hollow + Arch / Banana Rolls

Pistol Squats, 5/5

Stage 3 –

Do 3 ROUNDS of 5 REPS of Today’s WOD.

Weightlifting

Snatch Grip Deadlift (5 – 5 – 5 – 5 – 5 – 5)

40 – 50 – 60 – 70 – 80 – 90%

OR

Start @ 90% of 1RM Snatch and work up by feel.

Metcon

Metcon (5 Rounds for reps)

1:00 ON / 1:00 OFF:

5 HSPU

10 Pistols

Record Each Score Separately

Rest 5:00 before 2nd WOD
Rx+:as written

Rx: 1 Abmat HSPU + 16″ Pistol Box Squat

Scaled: Shoulder Push-ups + Prisoner Squats

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

5 T2B

5 Strict Ring Dips

5 Burpee Facing Over-box Jumps, 24/20″

(Must Jump over)
Rx+: as written

Rx: 20/16″ Box (can jump on), Kipping Bar/Ring Dip

Scaled: Leg Lift, Bench Dip, Burpee and Box jump separate