7/15/20

CrossFit TTG – CrossFit

Mobility/ Activation

4-way Banded Glute Activation, 20 steps per

direction, 5 squats after each direction

20 Lateral/Cossack Squats

1:00 Front Rack Elbow Pointers

Warm-up

3 Rounds

150m Row HARD

12 Squat Jumps

A: Front Squat ( 8-8-8-8 )

Unbroken sets

increase weight

rest1:30- 2:00 between sets

focus on wider hand position for stability in front rack

B: Metcon (6 Rounds for time)

6 Rounds

250m Row

Rest 2:00
This is suppose to be hard.

Row is done fast with lots of rest

score each round for time (stay consistent)