7/7/20

CrossFit TTG – CrossFit

Mobility/ Activation

Squat and Twist- 2:00 alternating direction

Warm-up

AMRAP 6 Minutes

4 Strict Pull Ups or Ring Rows

10 Empty Bar RDLs

10 Empty Bar Thrusters

Skill work

Jumping Kip Swing, 5 reps

Kip + Knees Up, 4 reps

Kip + Knees + Hips to the bar, 3 reps

2 Bar Muscle Ups

https://www.youtube.com/watch?v=u1wgsfYXUY4&t=8s

A: 7/7/20 (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

30 Air Squats

12 Deadlifts 185/115lbs

5 Bar Muscle Ups
-deadlifts are meant to

be one set for the duration of the workout

– Scale accordingly

– Goal is 5+ rounds no more than 3Min a round. Adjust weight and Muscle up accordingly.

Accessory

3×20 Abmat Situps