12/30/20

Announcements

Class schedule 12/31- No 6:30pm Class For 1/1-12pm/4pm class only.

CrossFit TTG – CrossFit

Warm-up

anterior Deltoid smash

then

20 Band Pull Aparts

Then

2 Rounds

10 Calorie Row

8 Lateral Burpees over the rower

A: Metcon (2 Rounds for reps)

AMRAP 6 Minutes

10 Bar Facing Burpees

5 Power Snatches

Rest 3:00

AMRAP 5 minutes

8 Bar Facing Burpees

4 Power Snatches

Rest 2:00

Barbell: 135/95lbs

B: Shoulder Press (10-10-10)

Stimulus: Stamina

Rest: 2-3 Minutes

Coach Focus: Bar path has to be your #1 focus after midline

integrity.

SCOR: Metcon (AMRAP – Rounds and Reps)

3×10 Cal Sprint Row

(note your Times)

rest 1/Rest3

AMRAP 10

15 DB snatch

10 Thruster DB