Pump Day

Posted: 21st October 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Warm-Up #2 (No Measure)

Row 20 Calories

20 Squats

20 Ring Rows

20 Push-ups

20 Squat Jumps

20 Ring Rows

20 Push-Ups

Row 20 Calories

Weightlifting

Back Squat (6,6,6,6)

Four sets of:

Back Squat x 6 reps @30X1

(Challenge yourself, if you achieve 6 reps you must increase the weight.)

Rest 90 Seconds

Wall Slides x 10 Reps @30X1

Rest 90 Seconds

Wall Slides:

https://www.youtube.com/watch?v=a7nex97cNoo

Metcon

12 Minutes AMRAP: Burpees/Lunges/DU’s (AMRAP – Rounds and Reps)

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

10 Burpees

20 Alt Reverse Lunges w/ KBs (53/35)

30 Double Unders

Buy-Out

200 m Sled Push/Pull/Drag (No Measure)

*Pick a weight and move it 200 m in any combination of ways you want.
while waiting:

Calf Stretch on box- 2 minutes each leg

Couch Stretch – 2 min each leg

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