Thursday Throwdown

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

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Gymnasty #3 (No Measure)

10 Prone Press-Ups

10 Push-Ups

10 Inch Worms

30 sec Hallow Hold

10 Pike Push-ups

10 Single Leg DL (each leg)

10 Rope Pull-ups


Metcon (No Measure)

Every 2 minutes, for 12 minutes:

Minutes 1-2 & 7-8: Rope Climb x 2 ascents

(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups…or better yet, L-Pull-Ups Hanging from Towels)

Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time

Minutes 5-6 & 11-12: Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)


Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

Run 600 Meters

15/10 Strict Pull-Ups

15 Russian Kettlebell Swings (70/53)

*Only score Strict pull-ups and KB Swings


Panda Stretch (No Measure)

2 x 1 minute.

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