Tasty Tuesday

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

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Pull-Up Warm-Up (No Measure)

20 Box Step Ups

15 Ring Rows

20 Hip Bridges

2 Min lat Stretch / each arm w/ Band

3-5 Strict Pull-ups

10 Pull-Up Kips


Metcon (4 Rounds for reps)

Four sets of:

Weighted Pull-Ups x 3-4 reps @ 21X0

Rest 10-15 seconds

Unweighted Strict Pull-Ups x Max reps @ 21X0

Rest 3 minutes
*Record Max Reps Strict Pull-Ups per round.


AMRAP: Renegade Rows/BJ’s/Run (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

10 KB Renegade Rows (53/35) (Push-up + Bent Over Row)

20 Box Jumps (24″/20″)

Run 200 Meters

*You only score a full round if you complete the run.

*Only score reps of rows and box jumps.


Glute Ham Raise / Reverse Hyper (No Measure)

2 Rounds

Glute Ham Raise 3-5

Reverse Hyper 10-15

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