CrossFit TFA – CrossFit
Warm-up
Warm-up (No Measure)
0:30 Row Easy Pace
0:30 Active Samson
0:30 Row Moderate Pace
0:30 Inchworm
500 Meter Row Workout Pace
0:20 Downdog
0:20 Single Unders
0:20 High and Slow Single Unders
0:20 Double Taps
20 Double Unders
10 Unweighted Box Step Ups
10 Weighted Box Step Ups
Partner Metcon
Metcon (Time)
[Team of 2]
For Time [38 Minute Time Cap]:
5k Row (Partner Holds Plank Hold)
300 Double Unders or 600 Single Unders (Partner Holds Hollow Hold)
100 Single Dumbbell Box Step Ups (Partner Holds Wall Sit)(50/35)(35/20)
*May Partition Reps and Workload However