CrossFit TFA – CrossFit
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 x 10 MINUTES
MIN 1 – 100m Run + 10 Perfect Air Squats*
MIN 2 – :45 Ring Drill**
*Increase pace of run each set.
**:15 Top of Ring Hold
+
:15 Rest (Off Rings)
+
:15 Ring Dip Hold
(No Measure)
Workout
Metcon (AMRAP – Reps)
3 SETS
ON A 4:00 RUNNING CLOCK…
300m Run
12 Strict Ring or Bench Dips
10 Front Squats (135/95)|(95/65)
Max Up-Downs Over the Bar in time remaining
-Rest 2:00 b/t Sets-
(Score is Reps)
KG BB: (60/42.5)|(42.5/30)