10/16/20

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