Pump Day

Posted: 27th May 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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(No Measure)

2-3 Minutes AirDyne or Row

15 Push-Ups

15 Dips

15 Ring Rows

15 Hollow Rocks

15 Pull-up Kips

15 Hanging Knee Raises

15 Dips

10-15 Pull-Ups


Metcon (AMRAP – Reps)

Three sets (12 minutes) of:

30 seconds of Muscle-Ups or Ring Dips

Rest 30 seconds

30 seconds of Toes to Bar

Rest 30 seconds

30 seconds of L-Sit or L-Sit Progression

Rest 30 seconds
*Score total reps of MU’s and TTB


E5M for 25m: 400m/Push-Ups (5 Rounds for time)

Every 5 minutes, for 25 minutes (5 sets) for times:

Run 400 Meters

25 Push-Ups
*Rx means you completed each round in certain time.

**If you do not complete the round in the time limit, post your time as 5 minutes and put reps completed in comments.


(No Measure)

Hamstring stretch 2″ x 2 each leg.

Couch stretch 2″ x 2 each leg.

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