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

Warm-up on G2O, Squat & S2O for WOD

Metcon

Metcon (Time)

TEAMs of 2:

100 D/U or 400 Singles

90 Burpees

80 Mt. Climbers, 1-ct.

70 Push-ups

60 Wall Ball, 20/14#

50 Calorie Row (Front Room)

40 Box Jumps, 24/20″

3000# G2O*

2000# Squat*

1000# S2O*

*1 Barbell per team, for ALL movements!!
– Scale Weights and Boxes as needed.

– Go in any order.

– Record reps and come back to a movement as you wish.

– Each team perform the following chipper however they want to break it up. If there is an odd number in a class there can be 1 team of 3, but add 50% more reps to the list.