Regular class time 9am for the FMP - at 4pm, there will not be another FMP, but I will pull one portion of the FMP as the workout for the afternoon class.
Full Mission Profile - compliments of Rob Ord and Brass Ring Fitness
This is the first FMP we did as a team with Coach Ord, it is a great one, and a good proper one to send Chandler off and ready for whatever the Navy has to throw at him! When we did this last time, the scaling of the WOD was done by level of fitness, ability, and confidence in the WOD - so again we will do the same thing. And in doing so we get really cool names: Team Alpha, Team Bravo, and Team Charlie!!!!
FMP WORKOUT
Insert:
4 Rounds of:
Run 400 Meters
50 Squats
4 Rounds of:
Run 400 Meters
25 Kettlebell Swings
4 Rounds of:
Run 400 Meters
25 Box Jumps
Actions at the Objective:
If your insert took less than 45 minutes:
Rest 10 Minutes
If your insert took more than 45 minutes: (noone had the penalty last time)
50 Burpees
50 Kettlebell Swings
50 Box Jumps
Extraction:
4 Rounds of:
Run 1 mile
50 Squats
25 Kettlebell Swings
25 Box Jumps
On the Extract, feel free to mix up the exercises as needed. For example, 5 rounds of 10 Squat / 5 KB Swing / 5 Box Jump.
NOTES
Get to the site first! Do what you have to do and get out.
If you’re working with a team, everyone stays together.
7 comments:
ummmm....I'll probably catch y'all at 4 PM LOL
OH YEAH!!!
FMP here we come!!!
I am so excited, I can't wait!
Kristi - YOU CAN DO IT!!!!
I know Mel, this is going to be the start of another wonderful adventure!
We are going to crush it this time! I can't wait to see how much we have improved!
Remember even though this looks scary we can adjust to you ability. That's why we have teams picked according to physical abilities.
Another awesome time
at the " Hadalpelagic zone"
with my fellow CrossFitters.
I enjoyed every minute of this FMP!
Just like old times.
Excellent work, alpha, bravo
and Charlie teams!
that was fun!!! we need to do these at least monthly.
Thanks Team Bravo!!!!!!! Thanks Scott for your support and help with box jumps!!
awesome job to all teams
The problem with FMP's, i that once you have done one you want more and more - and then you have a 3 month stretch of FMP's weekly. Don't think I am complaining,I am not and love it!!! See you all next wekend?
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