2015-09-01
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 a mini WOD of Today’s WOD.
Weightlifting
Deadlift (8 – 8 – 5 – 5 – 5)
50 – 65 – 75 – 80 – (85-90)%
Metcon
Metcon (AMRAP – Reps)
32 Round Tabata
8 Rounds per exercise (Rotate every 8 rounds)
No rest between any of the rounds
Each round is 30s – 20s Work & 10s Rest
Scotty Bobs Rx+ 45/30# Rx 30/20# Scaled HR Push-ups (1-ct = 1 rep)
Piston Presses Rx+ 45/30# Rx 30/20# Scaled 20/12# (1-ct = 1 rep)
Slam Balls Rx+ 50/30# Rx 30/20# Scaled 20/15#
KBS Rx+ 70/55# Rx 55/35# Scaled 35/20#