Monday

Posted: 29th June 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

3-5 Rounds of Cindy (No Measure)

5 pull-ups

10 hand release push-ups

15 air squats

Metcon

Metcon (No Measure)

Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps

(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)

Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters

Minutes 5-6, 11-12 & 17-18:

45-60 seconds of L-Sit

Metcon

Metcon (Time)

In teams of two perform the following as fast as possible for time:

5 Rounds (Each):

Row 250 Meters

10 Burpee Box Jump-Overs (24″/20″)

Buy-Out

5- 10 Minutes Squat Hold (No Measure)

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