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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

EMOM 6mins

1- 60 sec cal Row/Bike/Ski or 200m Run @Easy

2- 25’/25′ Single arm OH Carry + 3-5 scap pulls

3- 20 Seconds/side PNF lat stretch on floor

https://youtu.be/2F-wH4sDFho

B. Mobility

Prayer stretch with foam roller

3 x 5-10 breaths while holding the stretch

Time:6:50—> https://youtu.be/9LJDGUulS_8

C. Specific

2 sets

-7 Banded W-Y

-5 beat swings

-7 Ring rows + pause

-5 beat swings

7 V-ups

Metcon

A: Metcon (Time)

For time

150 Sit-ups

15 Wall walks

100 Sit-ups

12 Wall walks

50 Sit-ups

9 Wall walks
Score: Time

TC: 25mins

Scaling options

Beginner

For time

75 Sit-ups

10 Inch worms

50 Sit-ups

7 Inch worms

25 Sit-ups

5 Inch worms

Intermediate

For time

100 Sit-ups

9 Wall walks

75 Sit-ups

7 Wall walks

50 Sit-ups

5 Wall walks

Extra Accessory

Metcon (No Measure)

RDL Airplane

Accumulate 10 repetitions/side

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