11
Jun
6/12/20
CrossFit TTG – CrossFit
Warm-up
EMOM 6 Minutes, each movement twice
– :40 Dead Hang From Pull Up Bar in Hollow Position
– :40 Box Jumps (step down)
– :40 Glute Bridges
Skill work
Toes to Bar Skill
2×5 Kip Swings
2×5 Kipping Knee Raises
1×5 Toes to Bar, increasing height
KB Swing Warm Up/Strength
1×10 Russian KB Swings, workout weight
2×10 Russian KB Swings, Heavy
1×5 KB Swings (overhead), workout weight
A: Metcon (3 Rounds for reps)
AMRAP 7 Minutes
10 Box Jumps 24/20″
5 Toes to bar
10 KB Swings 53/35lbs
5 Toes to bar
Rest 3:00
AMRAP 5 Minutes
10 Box Jumps 24/20″
5 Toes to bar
10 KB Swings 53/35lbs
5 Toes to bar
Rest 3:00
AMRAP 3 Minutes
10 Box Jumps 24/20″
5 Toes to bar
10 KB Swings 53/35lbs
5 Toes to Bar
Each AMRAP is its own Round
Count reps for each AMRAP seperately