11/20/2021

19
Nov

11/20/2021

CrossFit TTG – CrossFit

Warm-up

1:00 Machine

Dynamic

1:00 Machine

A: Metcon (Calories)

WOD 1

Max Total Cals

1 Minute Row

1 Minute Ski

1 Minute AAB

3 person team, 1 person on each machine

B: Metcon (Time)

WOD 2

12-9-6

Synchro Burpees

DB Push Press 40s/25s

2 person teams

C: Metcon (Time)

WOD 3 – Sack Race Chipper

1st: 20 Deadlifts 185/115

50′ sack hop

2nd: 25 Goblet Squats 50/35

50′ sack hop

3rd: 30 Push Ups

50′ sack hop

4th: 40 Air Squats

50′ sack hop

4 person team

D: Metcon (Time)

WOD 4

200 Meter Farmers Carry Relay

70/53

Each member carry two laps

4 person team

E: Metcon (AMRAP – Reps)

WOD 5

2 Minute Max Rope Climbs

1 person team

F: Metcon (Time)

WOD 6

50 Step Ups 24/20″

50 Wallballs 20/14

50 Cal Row

2 person team