CrossFit TTG – CrossFit

SCOR: Metcon (Time)

1-2-3-4-5-6-7-8-9-10 (20 Min Cap)

push up

10 Jumping jacks

50’Bear Crawl

Seated Press
Only Go up in the movements that we have no number to.


1:30 Twisted Cross

20 Lunge and Reach

200m run

10 Burpees

15 Jump Squats

20 Box Jumps

15 Jumping Lunges

10 Burpees

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

5 Burpees

10 Box Jumps or Jump Overs (any object)

5 Burpees

20 Air Squats

5 Burpees

10 Push Ups
Feel: Cardio

Pacing: Sustain

Target Score: 6+ Rounds

Firebreather Score: 10+ Rounds


– Burpees: do ‘em!

– Box Jump/Overs: Find an object that is challenging to jump on or over, without taking more than 1 Minute in any round.

– Air Squat: Squat to a bench/chair/box. Should not exceed 1 Minute in any round

– Push Ups: Perform to an elevated surface if the midline challenge is too great to stay in a good plank position.

Coach Focus: For athletes not performing this workout under the watchful eye of a coach, remind them that the goal is to stay moving for 20 minutes and that nothing in the workout should really slow them down egregiously.