Pump Day

Posted: 22nd July 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Gymnasty Warm-Up #2 (No Measure)

100 Single Unders

10 Ring Rows

10 Ring Dips

30 second Squat Hold

10 Seated Roll to Candle Stick

10 Push-ups

10 Pull-ups

20-30 Hollow Rocks

30 second Handstand Hold


Metcon (No Measure)

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Alternating Pistols x 20 reps (or pistol progressions x 4-6 reps each leg)

Station 2 – Freestanding Handstand Hold x 45-60 seconds accumulated (or Handstand Progression x 45-60 seconds)

Station 3 – L-Pull-Ups x 6-8 reps @ 21X1 (or L-sit progressions and strict supinated-grip pull-ups)


Cindy/Mary Sprints (AMRAP – Rounds)

Four sets of 3-minute sprints of either:


5 Pull-Ups

10 Push-Ups

15 Air Squats

– OR –


5 Handstand Push-Ups

10 Pistols (alternating legs)

15 Pull-Ups

Perform as many rounds and reps as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.


5- 10 Minutes Squat Hold (No Measure)

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