01/22/21

21
Jan

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