Pump Day

Posted: 26th August 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Warm-Up #1 (No Measure)

Jog 100 m Forwards

Jog 100 m Backwards

10 Squats

10 KB Swings

20 Squats

10 Kb Swings

10 Wall Ball

Jog 100 m Forwards w/ Wall Ball

Jog 100 m Backwards w/ Wall Ball

Metcon

Metcon (No Measure)

Three sets of:

Bulgarian Split Squat x 8 reps each leg @ 30X1

Rest 45 seconds between legs, and 60 before moving on

Nose-to-Wall Handstand Hold x 60 seconds

Rest 60 seconds

Dumbbell External Rotations x 8 reps each @ 2020 (Use LIGHT DBs or plates)

Rest 60 seconds

Metcon

Partner WOD: Max Reps WBs/Calories (2 Rounds for reps)

In teams of two, with only one partner working at a time…

Complete as many reps as possible in 6 minutes of:

Wall Ball Shots

Rest until the running clock reaches 8:00, and then…

Complete as many calories as possible in 6 minutes of:

Rowing on Concept 2

Buy-Out

2-3 Minute Bike Warm-Up/Buy-Out (No Measure)

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