Throwdown Thursday

Posted: 26th May 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Pull-Up Warm-Up (No Measure)

20 Box Step Ups

15 Ring Rows

20 Hip Bridges

2 Min lat Stretch / each arm w/ Band

3-5 Strict Pull-ups

10 Pull-Up Kips

Metcon

Metcon (AMRAP – Reps)

For max reps:

Strict Pronated-Grip Pull-Ups

Rest 90 seconds

Strict Mixed-Grip Pull-Ups

Rest 90 seconds

Strict Supinated-Grip Pull-Ups

*If you come off the bar, your set is over.

If you’re using assistance, use the same level of assistance for every set.

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Buy-Out

Buy Out: Couch/Pigeon Stretch (No Measure)

Accumulate two minutes in each of the following positions:

Couch Stretch (Left Leg)

Couch Stretch (Right Leg)

Pigeon Stretch (Left Leg Forward)

Pigeon Stretch (Right Leg Forward)

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