AMRAP

CrossFit FTM – CrossFit

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Warm-up

Dynamic Warm Up 1 (No Measure)

Run, Bike, or Ski 400 m

Single Leg Flexion 1 min/side

Couch Stretch 1 min/side

Front Rack Stretch 2 min

Knee Pulls

Ankle Grabs

High Knees

Butt Kicks

Carioca

Long Carioca

Strength

DB Incline Press (5×5 heavy)

DB Incline Press using a Med Ball for body Position*

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

20 DB Snatch 45/30 lbs (alternate hands each reps)

15 Pull Ups

30 Wall Balls 20/14 lbs

1 min rest after each round