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

DB Lying Lat Pull-over, 3 x 6

Wt. Dips, 4 x 3

Wt. P/U, 4 x 3

Bench Press (3 – 3 – 2 – 2 – 1 – 1)

70 – 75 – 85 – 90 – 95 – 95+%

Use a spotter or the safety catches!!!

If you are new or haven’t been lifting regularly do 3-5 sets of 5-8 reps each.

Metcon

Metcon (AMRAP – Reps)

Three 4:00 AMRAPs of:

BURPEES

400m run Buy-in per round

(You will never be so happy to have to a run!)

Rest 1:00 after each AMRAP
Rx+ will do 2 unbroken sets of HSPU after the WOD. :30 of rest is allowed after the WOD and between the sets. Add all HSPU reps to score. (Kipping is allowed)