FTX 2015-09-03

September 2nd, 2015
by:

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

Back Squat (8 – 8 – 5 – 5 – (5))

55 – 65 – 75 – 80 – (85-90)%

Metcon

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

Metcon (AMRAP – Reps)

FTX Alternate Nicole Score

Runs completed x # of pull-ups completed