17
Jul
7/11/20
CrossFit TTG – CrossFit
Warm-up
Flow through down dog, up dog, dragons pose, runners stretch than
600M Bike or 300M Row
2 rounds
with a BB
5 Good Morning
5 Back Squat
5 Elbow Rotation
5 BTN Shoulder Press
5 Front Squat
5 Hang Clean
5 RDL
:30 Rock Side to side in Bottom of Squat
A: Metcon (Time)
For TIme:
Partner A does
40/28 Machine Cals (50/35 Rower)
Partner B does:
4 Rounds
8 Alt DB Snatch 50/35
10 Wall Ball 20/14
8 BFB
Switch and Repeat
25 Cap
Partner B must finish all 4 rounds
– The clock will roll, this is light weight fast efficient movements
– 1 partner will bike the other must row