8/13/20

CrossFit TTG – CrossFit

Warm-up

Mobility Recommendation

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