CrossFit TTG – CrossFit


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


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***