FRIYAY!

CrossFit FTM – CrossFit

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Warm-up

Front Squat Warm Up (No Measure)

Run, Row, or Ski 400 m, bike 1/2 mile

Thoracic/Lumbar Ext

Banded Hip Flexion Gapping

Banded Front Rack – 1 min

10 Front Squats Empty Barbel

2 x 3 Front squats at 55% of Max

Go to working weight

Strength

Front Squat (5×3 @75% of 1rm)

TEMPO*

3 sec down, 1 sec pause, Explode coming up

(3-1-X)

Metcon

Metcon (Time)

For Time (9 min cap)

3 Rounds

30 Wall Balls

15 Hang Power Cleans

Metcon (No Measure)

20 Min EMOM:

Min 1: 40 Double Unders

Min 2: Run 200 m