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