7/31/20

CrossFit TTG – CrossFit

Warm-up

16 DB Goblet Hold Lunges

8 Lateral Burpees over DB

16 S-arm DB Push Press

8 Lateral Burpees over DB

16 S-Arm DB Thrusters

8 Lateral Burpees over DB

10 Strict Pull Ups

Light DB

A: Dumbbell Thruster (15-15-15-15)

Rest:90 Between sets

Same weight

Skill work

Pull Up Progression Warm Up

1-2 times through, all unbroken

1 Pull Up + 1 Kip

2 Pull Ups + 1 Kip

3 Pull Ups + 1 Kip

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Minutes

12 Pull Ups

8 DB Front Rack Lunges 50/35lbs

6 DB Shoulder to Overhead 50/35lbs