CrossFit TTG – CrossFit


1:00 Wrist Stretch


In Partners, 6 Rounds, Alternating movements

5 Box Jumps

8 S. Arm DB Push Press (4, per arm)

10 Calorie Machine

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes in a Team of 4:

Pair 1: Run 400m together

Pair 2, AMRAP of:

12 Synchro DB Step Ups 70/50lbs

20 HSPU (split)
Feel: Conditioning

Pacing: Sustain

Target Scores: 4 Rounds

Firebreather Scores: 5+ Rounds


– Run: 500m row, 1k bike

– Step Ups: Reduce loading to keep UB but heavier than the usual 50/35lbs

– HSPU: Push ups or DB push press

Coach Focus: Goal for today’s class is that everyone stays in continual motion for the entire 20 minutes. Coaches should pair athletes of similar abilities together to keep the intensity high for

all fitness levels. Days like today are what create a stronger bond between members and a tighter community. Make it fun!

Additional Notes: Pair 2 performs the AMRAP while Pair 1 runs. When running pair returns, they pick up where the other pair left

off in the AMRAP, and the AMRAP pair performs their 400m run. HSPU are split any how. Athletes must be fully extended (hips and

knees) on top of their box at the same time for the Step Up rep to count. Score is total rounds plus reps completed in the AMRAP.