12/25/2021

24
Dec

12/25/2021

Announcements

Christmas Eve Class times are; 7:30 AM-12 PM-4PM
Closed on Christmas Day

CrossFit TTG – CrossFit

Warm-up

1:30 Shoulder Swimmers

300m Run or any machine

10 Inchworm + Push Up

12 Burpees to a 6 Inch Target

:30s Handstand Hold

300m Run or any machine

A: Metcon (Time)

10 Rounds

10 Burpees

Rest :30

10 Rounds

20 Lunges

Rest :30

10 Rounds

:30 Handstand Hold

Rest :30
Feel: Cardio/at-home fitness

Pacing: Sustain

Target Score: Sub-40 Minutes

Firebreather Score: Sub-30 Minutes

Scaling:

– Burpee: Reduce ROM using box/bench/couch/elevated surface

– Lunges: Reduce reps per round to keep <1 Minute per round. Scale to Air Squats if lunges are too challenging and consider reducing reps to 10 per set.
– HS Hold: Substitute with a plank or Pike position hold if HS Holds aren’t sustainable

Coach Focus: today’s fitness falls on Christmas, so we’re providing some at- home fitness options for anyone who wants to break a sweat before some holiday food and desserts!