30
Jul
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