6/8/20
CrossFit TTG – Home workouts Corona Series
Warm-up
2:00 Saddle Pose then
20 Lateral Line Hops
20′ Duck Walk (10′ forward, 10′ backwards) then
10 Squat Jumps (for height)
A: Metcon (AMRAP – Reps)
Every 2 Minutes for 20 Minutes
10 Box Jumps or Jumps Over an Object
20 Flutter Kicks (20 per leg, 40 total kicks)
Max Rep Air Squats in remaining time
***No rest, continue squatting until the next 2 minute window begins and restart.
Scaling
– Step ups or Tuck Jumps for Box Jumps
– Fewer Flutter Kicks or perform 10-20 crunches
– Squat to a Chair, Couch or Bench
– Reduce overall volume – 10-16 minutes (5-8 rounds)
Accessory
Shoulder Death Circuit
:30 Palms Forward
:30 Palms Backwards
:30 Internal/External Rotation Alternating
:30 Swimmers
1:00 Arms Extended at your sides Hold
6 Min Clock
Z: Zoom Links HOME WORKOUTS (No Measure)
ZOOM CHANGED EACH MEETING HAS A PASSWORD, THAT PASSWORD IS 123456
6AM ZOOM
https://zoom.us/j/93489939938?pwd=Q1VSWThqbEg1TWtsQWRQbW5wT0FBQT09
12PM ZOOM LINK
https://zoom.us/j/129173800?pwd=U3BKdTRvUHcySElGTzFnRGt3ZVE3dz09
4PM ZOOM Monday/Wednesday/Friday
https://us02web.zoom.us/j/84963553819?pwd=YVV2cjIxZVMyYXVpMXBXWG1EZlFMQT09
5 PM
https://zoom.us/j/300694265?pwd=Y2ZBMTdtcU1FbjdaWnVsTFpqSW9FZz09
6PM Yoga Mon/Thursday & Sunday 12PM Yoga
https://zoom.us/j/700440756?pwd=dHcrVDMzZHdkOXY0clBkQmZXcm4xUT09