3/3/21

2
Mar

3/3/21

CrossFit TTG – CrossFit

Warm-up

4 Rounds (Form Focus)

:30 Arms Only Rowing

:30 Arms and Hops Only Rowing (Arms and

Hip Hinge Only)

:30 Row

:30 Rest

A: Metcon (Distance)

35Min

With a Partner:

P1: AMRAP 2 Minutes

Row for Distance

Rest 1:00/transition

P2: AMRAP 2 Minutes

Row for Distance

Rest 1:00

P1: AMRAP 3 Minutes

Row for Distance

Rest 1:00

P2: AMRAP 3 Minutes

Row for Distance

Rest 1:00

P1: AMRAP 4 Minutes

Row for Distance

Rest 1:00

P2: AMRAP 4 Minutes

Row for Distance

Rest 1:00

P1: AMRAP 3 Minutes

Row for Distance

Rest 1:00

P2: AMRAP 3 Minutes

Row for Distance

Rest 1:00

P1: AMRAP 2 Minutes

Row for Distance

Rest 1:00

P2: AMRAP 2 Minutes

Row for Distance
Feel: Conditioning

Pacing: Reach

Target Score: 4000/3500m+

Firebreather Score: 4250/3750m+

Scaling

– Ski, Bike, or Shuttle Run

Coach Focus: None of these durations should require an athlete to completely sprint, so teach athletes to row smoothly and with

fluidity

SCOR: Metcon (3 Rounds for reps)

Amrap 7

20/15 CalAAB

20 Box Step ups 24/20

10 Wall Ball 10/8

R3 min

Amrap 6

10 wallball

20 Box step up

15/11 Cal AAB

R3 Min

AMRAP 5

10 Box Step Ups

10/7 Cal AAB

20 Wall Balls