Cats, Dogs or Other…(Children do NOT count)


Cats, Dogs or Other…(Children do NOT count)

CrossFit Tactical Strength – CrossFit


Basic Warm Up (No Measure)

4 Rounds

:15 Jumping Jacks

:15 Air Squat

:15 Moutain Climber

:15 Lunge


Banded T Spine Ext/Flex (No Measure)

Holding a hinge OR bottom of a squat work through 3 minutes of T Spine flexion and Extension

Movement Prep

Single Arm Ring Row (2 sets 6-8 reps)

Keeping shoulders square hold ring in one arm and complete a ring row.
TEMPO = 30×3


Pull Up Progression (5 Reps of each progression peice)

Work Pull Up progression

Toes/Hips (Arms Straight)

Toes/Hips/Pull (push away to prep for next rep)


Metcon (AMRAP – Reps)

4 Rounds:

2 Minutes Max Cals Bike/Row

2 Minutes Pull Ups

2 Minute Rest Between Rounds
Complete as pairs

P1: Begins on pull ups

P2: Begins on Bike/row

*At the end of 2 Minutes both partners switch movements.

Both partners rest together

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