PUMP day

Posted: 25th May 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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3-5 Rounds of Cindy (No Measure)

5 pull-ups

10 hand release push-ups

15 air squats


Metcon (No Measure)

Three sets (12 minutes) of:

30 seconds of Dynamic Push-Ups

Rest 30 seconds

30 seconds of Toes to Bar

Rest 30 seconds

30 seconds of L-Sit or L-Sit Progression

Rest 90 seconds

*For dynamic push-ups, increase plate height each set if possible.


E5M for 25m: 400m/Push-Ups (5 Rounds for time)

Every 5 minutes, for 25 minutes (5 sets) for times:

Run 400 Meters

25 Push-Ups


Back Maintenance #2 (No Measure)

Couch Stretch 2 minutes each leg

20 Prone Press-Ups

2 Minute Goblet Squat Hold

2 Minute Panda Stretch

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