6/21/21

20
Jun

6/21/21

CrossFit TTG – CrossFit

Warm-up

Mash Bottoms of feet on Lax Ball, 1:00 per side

Then,

30 Leg Swings, Front to Back (15/leg)

Then,

2 Rounds

150m Row

250m Bike

100m Run

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 40 Minutes in a team of 4,

waterfall style:

Row 300m

Bike 500m

Run 200m

Ski: 200m (only if no rowers are

available)
Feel: Conditioning

Pacing: Reach

Target Score: Everyone Completes 5 Rounds

Firebreather Score: Everyone Completes 7 Rounds

Scaling

– Machine mod: substitute 15 Burpees if machines are limited

Coach Focus: We are looking for athletes to work at faster than metcon pace for each implement and round they perform. The workout format should allow for 2:00-3:00 of rest between rounds for each athlete. The machine distances are written such that an athlete should never be waiting to start the next machine.

Once Athlete 1 has finished their 200m run, they rest until the last athlete finishes their run. Athlete 1 then begins the next round for the group.

Additional Notes/Resources: Faster athletes should go first.

SCOR: Metcon (No Measure)

EMOM 28

1-35 Single Unders (14 Jumping Jacks)

2-30 Mt Climbers

3-6 Devil Press

4-100″ farmers Cary 50/35
Pick something for the devils press you can do in under 30 Seconds