01/22/21
CrossFit TTG – CrossFit
Warm-up
Hip Openers
AMRAP 7 Minutes
5 Wallballs
7/5 Calorie Row
9 Box Jumps (step down)
Then
15 Gymnastic Kips
A: MF21.6 (Time)
For Time, partioned as desired:
150 Wallballs 20/14lbs to 10/9′
100 Burpee Box Jumps 24/20″
50 Bar Muscle Ups
25 Minute Time Cap
Feel: Gas
Pacing: Sustain
Target Score: 250 reps (completing the BBJ and Wallballs)
Firebreather Score: Finishing
Scaling
– Wallball: Scale weight before reps
– BBJOs: Allow step ups or a reduced height box.
– Bar Muscle Ups: Scale Reps (20-30) or modify to chest to
bar pull ups, chin over bar pull ups, or ring rows.
Coach Focus: Help your athletes formulate a plan that keeps
them moving. We recommend 10 Rounds of 15 Wallball/10
BBJOs/5 BMUs or 10 Rounds of 5 BBJOs/15 Wallballs/5
BBJOs/5 BMUs.
SCOR: SCOR 21.6 (Time)
100 WB
80 Box Jumps
30 Bent Over Row
25 Min Cap