Pump Day!!!!!!!!!

Posted: 24th February 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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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


Metcon (No Measure)

Two sets of:

Weighted Strict Pull-Ups x 3 reps

Rest 30 seconds

Weighted Strict Supinated-Grip Pull-Ups x Max Reps with same weight

Rest 30 seconds

Strict Pull-Ups x Max Reps

Rest 30 seconds

Strict Supinated-Grip Pull-Ups x Max Reps

Rest 3 minutes


Metcon (3 Rounds for time)

Every 8 minutes, for 24 minutes (3 sets), complete the following as quickly as possible:

Row 500 Meters

Run 400 Meters

30 Hand Release Push-Ups

*Record time that each round is finished in.

**Must complete all reps to be considered Rx.


Buy Out: Couch Stretch/Lat Stretch (No Measure)

Couch Stretch: 2-3 Minutes ea leg

Lat Stretch: 2-3 Minutes ea arm

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