FTX 9-18-2015 Fri
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
Gymnastics
Double-Unders
Alternate 5 D/U with 1 Single for as many reps as possible. Spend 4:00 on this. Then perform and record 3 attempts for a Max set of reps. 1 rep = 5 D/Us + 1 Single.
Metcon
Metcon (Time)
Row 100m in as few pulls as possible.
– Keep your form and posture throughout
Take a short Rest and do this 5x.
Then: Perform a 250m Row For Time, once. Record this time
Metcon (Time)
21-15-9 of:
Barbell Lift
Pull-ups
(21 Hang Cleans – 15 Thrusters – 9 Snatches)
Rx+: 135/95# / C2B
Rx: 105/75# / Pull-ups
Scaled: 75#/45# / Ring Rows