WOD

13
Dec

Metcon Thursday!

CrossFit FTM – CrossFit

Warm-up

Dynamic Warm Up 2 (No Measure)

Banded Hamstring Floss – 1 min/side

Lunge and Twist

Frankenstein

Stork Walk

High Knees

Butt Kicks

Forward Skipping

Backward Skipping

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

5 DBL DB Devil Press (No prescribed weight)

10 Box Jump Over Overs

15 Wall Balls

20/15 Cal Row

(30/24)

(20/14)

Metcon (No Measure)

20m moderate intensity conditioning

run, row, ski, bike, or jump rope. Must stick to one modality the entire time.