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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

Row 30 sec

25′ samson stretch lunges

Row 45 sec

10 PVC shoulder dislocates

B. Mobility

PNF hamstring stretch

5x/leg

5 seconds contraction, pushing against the band with your foot

5 seconds stretch, pulling your foot back

https://www.youtube.com/watch?v=1RohXn9h21c

C. Specific

3 sets

100m Row @hard

10 alternating box step ups (unweighted)

Metcon

A: Metcon (Time)

Accumulate for time:

4km Row

100 DB box step overs 24/20″ + 2×50/35lbs

Partition the reps any way you’d like
KG: 22/16

Score: Time

TC: 45mins

Scaling options

Beginner

Accumulate for time:

2.5km Row

100 DB box step overs @low + 2xlight

Intermediate

Accumulate for time:

4km Row

100 DB box step overs @24/20″ + 2×35/25lbs

Extra Accessory

Metcon (No Measure)

RDL Airplane

Accumulate 10 repetitions/side
Don’t skip these. Improving your hips and ankle stability is important and helpful for:

– Squat efficiency

– Pistols stability and efficiency

– preventing injury

and much more.

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