6/9/20
CrossFit TTG – CrossFit
Warm-up
EMOM 8 Minutes, performing each twice:
1. :40 HS Hold (freestanding if possible)
2. 15/12 Calorie Row
3. 16 Air Squats
4. :20 Hanging L-Sit Hold
then
Banded Ankle Distraction, 2:00/side
Jog 100m
Couch Stretch, 1:00/side
Jog 100m
20 Side-to-Side Squats/Pistols
A: Metcon (Time)
Every 5 Minutes for 25 Minutes
20/15 Calorie Row
16 Pistols
10 Strict HSPU
*Remainder of 5 minutes you rest
pistol scale
– Pistol with holding an unstable support (band attached to a rig)
– Pistol while holding a stable support for assistance (rig)
– Pistol while standing on a box (this allows the non-working leg to
not be extended out in front of the body
– Pistol to a box (start high, progressively get lower)
HSPU Scale
– Pike push up
-Knee on a box
– Seated Shoulder press
***Score is time you finish***