15
Oct
10/16/20
CrossFit TTG – CrossFit
Warm-up
2:00 Wrist Stretch
Then
2 Rounds
12 Goblet Lunges
6 R. Arm KB Push Press
12 Russian Swings
6 L. Arm KB Push Press
A: Metcon (AMRAP – Rounds and Reps)
18 AMRAP
24 Air Squats
6 Strict HSPU
3 Deadlifts 275/185lbs
Feel: Conditioning
Pacing: Sustain
Target Score: 8+ Rounds
Firebreather Score: 12+ Rounds
Scaling:
– SHSPU should be 1-2 sets every round with minimal rest.
Scale to kipping HSPU or Pike HSPU.
– Deadlifts should be heavy but 1 set each round.
Accessory
DaVinci Raises
10-10-10
light weight 2.5-15 lbs
SCOR: Metcon (Time)
FOR TIME 25 Min cap
100 AIR SQUATS
2 M Plank
80 Wall Ball
60 Push up
40 Alt DB snatch
20 Box Jumps
Cash Out 500M row
You can partition how you like