FTA – Week 1 Day 1

CrossFit 972 – Functional Training

Introduction to Foam Rolling Tech (No Measure)

calves, hamstrings, glutes, back/lats, hip flexors, quads, IT bands

Introduction to Active Streches (No Measure)

inchworm, pvc pass throughs, iron cross, world’s greatest

Pushups Foundaions (tech work)

Proper mechanics, hand release, scale if necessary

Pull-ups and ring rows (tech work)

shoulder blade retraction, ROM

Back Squat (working tech sets of 3-5 reps)

scale as necessary

“Baseline” (Time)

500m row or 400m run

40 air squats

30 ab mat sit-ups

20 push-ups

10 pull-ups or ring rows

Cool Down

*Hamstring stretch

*Review key points of squat

*Talk about journals


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