7/11/20

CrossFit TTG – CrossFit

Warm-up

Flow through down dog, up dog, dragons pose, runners stretch than

600M Bike or 300M Row

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