7/23/20

CrossFit TTG – CrossFit

Warm-up

1:00 Squat Therapy Hold

4-way Banded Glute Activation, 20 steps per

direction, 5 squats after each direction

Then,

20 Glute Bridges

20 Lateral/Cossack Squats

20 Empty Bar Jump Squats

A: Back Squat (5RM )

Give 18M to find 5RM

At any point between warm up sets, perform the following: 1:00 Sink Stretch

10 Tempo Push Ups (slow down, fast up)

10 Ring Dip Negatives (:02 hold at the top, then a controlled descent = 1 rep)

B: Metcon (2 Rounds for reps)

AMRAP 4 Minutes

200m Run

Max Rep Sit Ups in remaining time

Rest 3:00

AMRAP 4 Minutes

200m Run

Max Rep Ring Dips in remaining time