12
Aug
8/13/20
CrossFit TTG – CrossFit
Warm-up
Mobility Recommendation
2:00 Wrist Stretch
General Warm Up
3 Rounds
5 Scap Pull Ups
6 Ring Rows
10 Calorie Row
A: Metcon (2 Rounds for reps)
2 Rounds
AMRAP 3:00
Max Reps Strict Pull Ups
Rest 2:00
AMRAP 3:00
Max Reps Strict HSPU
Rest 2:00
Strength
Stimulus: Stamina.
Rest: As prescribed
Coach Focus: Maintaining proper midline stability
throughout exercise
B: Metcon (Calories)
AMRAP 6 Minutes
20 Deadlifts 185/115lbs
30 Pull Ups
Max Calories AAB in remaining time
Feel: Gas
Pacing: Send
Target Score: 30-60 Calories
Firebreather Score: 80/65+ Calories
SCOR: Metcon (Time)
2 ROUNDS THEN REST 3M X2
10 BURPEES
30 DBL DB DEADLIFT
20 BOX STEP UP
10 BURPEES
30 DB ROW
20 SIT UP
25M CAP