2/06/21
CrossFit TTG – CrossFit
Warm-up
Every :90 for 6:00
3 Pull Up Negatives
6 Box Jumps
12 Hollow Rocks
Into
2:00 Pec Smash w/ Single LAX Ball, per side
Warm-up
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 36 Minutes with a Partner
P1: 13 Burpee Box Jump Overs 24/20″, Row 400m
P2: 13 Burpee Box Jump Overs 24/20″, Row 400m
P1: 10 Burpee Box Jump Overs 24/20″, Row 300m
P2: 10 Burpee Box Jump Overs 24/20″, Row 300m
P1: 7 Burpee Box Jump Overs 24/20″, Row 200m
P2: 7 Burpee Box Jump Overs 24/20″, Row 200m
Feel: Conditioning
Pacing: Reach
Target Scores: 2 Full Rounds
Firebreather Scores: 3 Full Rounds + Part way through
the 4th
Scaling
– C2 Bike 800, 600, 400m.
– AAB: 1/0.9k, 0.7/0.6k, 0.4k
– Air Runner: 300m, 225m, 150m
Coach Focus: Workout is written as a you-go, I-go
format where one athlete does their BBJO and rows,
then their partner does their BBJO and rows while P1
rests. The goal for athletes is to move faster on each
progressively shorter round.