22
Jul
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