Pump Day

Posted: 20th January 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Deadlift Warm-Up #2 (No Measure)

15 Prone Press-Ups

15 Supermans

15 Banded Good Mornings

15 Double KB Deadlifts

15 Hip Extensions

15 Deadlifts w/ Bar

Weightlifting

Deadlift (8,8,8,8)

Four sets of:

Deadlift x 8 reps

Rest 60 seconds

Wall Climbs x 2-3 reps

Rest 60 seconds

Hollow Hold/Rock x 30-45 seconds

Rest 60 seconds

*Record heaviest DL weight used.

Metcon

OH Lunge/Pull-Up/Run for Time (Time)

Three rounds for time of:

30 Overhead Walking Lunge Steps (45/25 lbs)

15 Pull-Ups

400 Meter Run

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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