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#