8/18/20

CrossFit TTG – CrossFit

Warm-up

Mobility/Activation Recommendation

Calf/Achilles Smash, 1:00/side

EMOM 9:00 (:40 work windows)

– Gymnastic Kips (Dead hang Round 1)

– Box Jump, Step Down

– Russian KB Swings

A: Metcon (Time)

7 Rounds 20M cap

13 Box Jumps 30/24″

11 DB Power Cleans 50/35lbs

9 Chest to Bar Pull Ups
Feel: Gas

Pacing: Sustain

Target Score: 14-18 Minutes

Firebreather Score: <12 Minutes Scaling
– Box Jumps: Reduce height or Substitute to Step Ups

– DB Power Cleans: DB Hang Power Clean or KB Swings

– Chest to Bar Pull Ups: Chin over bar pull ups or Ring Rows

SCOR: Metcon (Time)

10 Rounds FT

10 Lateral Hops

10 Renegade Row

10 Jump to Plate

10 Lunge weighted

Rest :30

then

500M row