WOD

18
Mar

Arch Hold Monday

CrossFit FTM – CrossFit

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

Inchworm

Strength

1 Leg Deadlift (Every 90 Seconds, 7 x 5 (you pick) about 65%)

perform 20 second arch h old after each round.

5 x L + 5 x R

Metcon

Metcon (Time)

For Time (13-15 mins)

30 Box Jump Overs

22 Strict HSPU

16 Front Rack Lunge

8 Ring Muscle Up

30/24″

175/115 lbs