FTX July ’15 O-course
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!
Metcon
FTX O’Course (Time)
Indoor portion:
Sled Drag 100m w/ 90lbs men and 60lbs women
10 Ground to Overhead of 3/4 Bodyweight /10 Wallball 20#/14# at 10′ and 8′
20 Burpees
30 Situps
Traverse parallel bars (10 dips )
Climb over 12′ Wall / Climb up and down 12′ Wall / 5 wall hops
Go under Chicken Wire Obstacle
Cross Monkey Bars (15 Pull-ups)
Climb 15′ Rope x2 (Ground to standing 5x)
Outdoor portion:
200m run*
Climb Cargo Net (Up and Over) / Climb Cargo Net and just touch top bar / Climb 1/2 way
200m run*
Weaver obstacle (Climb over weaver obstacle, i.e. no weaving)
200m run*
High bar obstacle up and over / High bar obstacle just grab high bar
200m run*
Body hurdles obstacle
200m run*
The Pit obstacle (Go up one side and slide back down)
200m run*
Tube Obstacle
200m run*
Tire flip 10x
200m run*
Tire obstacle
200m run*
Balance beam obstacle
200m run*
1000m run (2 laps around church)
* On five of the ten 200m runs you will carry one of the following objects. Carry each one once in any order you choose. You choose when you’ll carry an object.
60#/40# Bag / 40#/20# Bag
Tire
45#/30# DBs/ 35#/20# KBs
Wood Palette / Chair
Tub of water
In case of rain, we will do the indoor portion 2-3x with 5-7 minute rests in between.