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.