200321

CrossFit McComb – CrossFit

Tic Tac Go (@home with running) (AMRAP – Rounds and Reps)

AMRAP 25:

10 Air Squats + 400m Run

20 Air Squats + 400m Run

30 Air Squats + 400m Run

Continue to add (10) squats per round

Stimulus

**Working through a longer 25 minute workout today

**After each run we’ll add 10 reps to our Air Squats

**Our score today will be the amount of Air Squats we complete plus however many reps we get into the next round

For ease let’s count the run as 4 reps for the full 400m run (300=3, 200=2, 100=1) * For Example *

If you finish the round of 40 Air Squats + the 400m Run and get 10 squats into the next round your score will be 44+10

Warm-Up

2-3 Sets

200m Run

15 Glute Bridges

15 Knuckle Drags

Tic-Tac-Go (@home No Running Version) (Time)

For Time:

10 Air Squats + 50 Double-Unders

20 Air Squats + 50 Double-Unders

30 Air Squats + 50 Double-Unders

40 Air Squats + 50 Double-Unders

50 Air Squats + 50 Double-Unders

60 Air Squats + 50 Double-Unders

70 Air Squats + 50 Double-Unders

* scale is 75 singles

Stimulus

**Working through a longer workout today we expect this to take between 25-35 Minutes

**Let’s think about breaking up the double unders from the beginning into manageable sets

* Break-up Options*

* 25-25

* 30-20

* 20-20-10

* 10-10-10-10-10

**Try and find a pace on the air squats that will allow you to keep moving

Warm-Up

2-3 Sets

20 Single Jumps

15 Glute Bridges

15 Knuckle Drags

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