8/6/20

5
Aug

8/6/20

CrossFit TTG – CrossFit

Warm-up

Mobility/Activation Recommendation

2:00 Couch Stretch, Per side

General Warm Up

4 Rounds

100m Run

7 Hanging Knee Raises

5 Jump Squats

A: Hang Power Clean (Adding Weight )

Hang Power Clean

EMOM for 12 Minutes

R1-R4: 4 Reps

R5-R8: 3 Reps

R9-R12: 2 Reps

B: Metcon (Time)

4 Rounds

15 Toes to Bar

25 Push Ups

35 Air Squats

Rest 2:00

24Cap
Feel: Muscular Overload

Pacing: Reach

Target Score: 18-24 Minutes

Firebreather Score: <16:00

C: Metcon (AMRAP – Rounds and Reps)

Scorcher

25 AMRAP

5 sit ups

10 push ups

15 air squat

Rest :20
Rest is included as a REP