Sunday

CrossFit TFA – AT HOME View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 2 Sit-Ups 2 Push-Ups (No Measure) Bodyweight Pump Metcon (AMRAP – Rounds and Reps) AMRAP x 3 MINUTES 10 Diamond Push-Ups 30 Crossbody Mountain Climbers -Rest :30- AMRAP x 3 MINUTES 10 Supermans 30 …

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Sunday

CrossFit TFA – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Plank Hold Immediately Into… AMRAP x 5 MINUTES 20 Mountain Climbers 10 Air Squats 5 Push Ups + Shoulder Taps* Immediately Into… 1:00 Plank Hold *Athlete will perform 1 Push-Up + 2 Shoulder Taps = 1 Rep Extended Warm-up Metcon (No Measure) EMOM …

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Saturday

CrossFit TFA – AT HOME View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 4 MINUTES 12 Air Squats + Max Plank Hold (No Measure) Saturday Squats Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 15-20 Fast Air Squats MIN 2 – 10-12 Slow DB Front Squats (Score is …

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Friday

CrossFit TFA – AT HOME View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 10 DB Bent Over Rows 8 Lateral Jumps Over DB 3/3 Single DB Deadlift (No Measure) Full-Body Strength Metcon (Weight) 4 SETS ON A 12:00 CLOCK… 6/6 Staggered Stance DB Deadlift 8 DB Bent …

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12 Days Of Christmas

CrossFit TFA – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMPTY BARBELL 5 Good Mornings 5 Back Squats 5 Strict Press 5 Deadlifts 5 Hang Power Cleans 5 Front Squats ……………….. LIGHTWEIGHT BARBELL 3 Thrusters 5 Hang Power Cleans 7 Deadlifts WOD WEIGHT BARBELL/PRACTICE ROUND 1 Thrusters 2 Hang Power Cleans 3 Deadlifts 4 …

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