Throwdown Thursday

Posted: 20th August 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Warm-Up #4 (No Measure)

Jog 200 m

15-20 Push-ups

10 Air Squats

Jog 200 m

15-20 KB Swings

20 GTO w/ 45/25

Metcon

AMRAP: SHSPU/Strict Pull-Ups (AMRAP – Reps)

Complete as many rounds and reps as possible in 8 minutes of:

8 Strict Handstand Push-Ups

8 Strict Supinated-Grip Pull-Ups

Scale: L-Seated Dumbbell Presses for SHSPU
Rest 4 minutes, and then…

AMRAP: Ring Push-ups/BJ Overs (AMRAP – Reps)

Complete as many rounds and reps as possible in 6 minutes of:

15 Ring Push-Ups

15 Box Jump-Overs (24″/20″)
Rest 4 minutes, and then…

4 Min Max Cals Bike or Row (AMRAP – Reps)

Complete as many calories as possible in 4 minutes of:

Assault Bike or Concept 2 Rower

Buy-Out

Hawaiian Squats and Planks (No Measure)

Two sets of:

Hawaiian Squat x 90 seconds each side

Prone Plank x 60 seconds

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