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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

5mins Row or Bike

-Gradually building pace from easy to hard @nose breathing

B. Mobility

Soft tissue mobilization

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

Lats or pecs

C. Specific

Amrap 5mins

-5 Seated Pike ups (leg lifts)

-7 Light kb swings

-9 Air squats

Metcon

A: Metcon (Time)

For time:

3k Ski/Row or Bike 7,5k

Every 2 mins

6-8 Burpees

4-6 Over unders 24/20″
Scoring: Time

TC: 30mins

Scaling options

Beginner

2,500m Ski/Row/Bike 6,500m

Every 2 mins

4-6 Burpees

2-4 Over Plate@low under pvc @24″

Intermediate

As Written

Accessory

Metcon (No Measure)

100 Banded Biceps curls

100 Banded triceps extension
Score: For quality, but move quickly

TC: 10mins

Scaling options

Beginner

50 Banded Biceps curls

50 Banded triceps extension

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Extra Accessory

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