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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

2 rounds

Row 150m / 400m Bike

30 sec Box elevated Front rack stretch

B. Mobility

Couch stretch

30 sec/side

C.. Activation

25′ Banded Monster Walk

https://youtu.be/8SSYSlpOqrM

6/6 Front rack bulgarian split squats

12 Pause glute bridge

Strength

A: Front Squat (2RM)

Score: Heaviest set

TC: 15 mins

Scaling options

Beginner

Build to Heavy Double

Intermediate

As Written

Metcon

B: Metcon (Time)

For time

75 Sit-ups

150 Back squats 45/35 lbs

75 Sit-ups
KG: 10/8

Score: Time

TC: 17mins

Scaling options

Beginner

40 Sit-ups

75 Back squats 45/35 lbs

40 Sit-ups

Intermediate

75 Sit Ups

100 Back squats 45/35 lbs

75 Sit-ups

Extra Accessory

Metcon (No Measure)

Pike pulls with feet on rower

3 x 4-6 reps
Goal: Gymnastics compression to increase ability in positions

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