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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

B. Mobility

Soft tissue mobilization

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

– Spinal erectors + Glutes/Hamstrings

C. Specific

Amrap 5mins

-5 Pike ups

-7 Russian kb swings @light

-9 Air squats

Metcon

A: Metcon (Time)

For time

3km Ski/Row/Bike 7,500m

Every 2mins

6 Burpees

10 Alternating DB hang clean 1×50/35lbs
KG’s: 22.5/15

Scoring: Time

TC: 30mins

Scaling options

Beginners

Amrap 30min

2.5Km Ski/Row/Bike 6Km

4 Burpees

6 Alternating DB hang clean and jerk @ 1×50/35lbs

Intermediate:

As Written

Extra Accessory

Metcon (No Measure)

Banded SkullCrushers

100 reps with a light band
A chance to go on a trip to pump city!