Pump Day

Posted: 22nd June 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Warm-up (No Measure)

20 Band Good Mornings

20 Single Leg Walking DL

20 Push-ups

20 KB Swings

20 Reverse Lunges

20″ Push-up Hold

20 Romanian DL w/ Bar

Skill Session

Metcon (No Measure)

Four sets of:

Romanian Deadlift x 8 reps @ 4011 (115/75)

Rest 30 seconds

Hip Bridge w feet on Rogue Block x 20 reps @ 11X0

Rest 30 seconds

Nose-to-Wall Handstand Hold x 60 seconds

Rest 30 seconds

Metcon

8 min AMRAP: KB swing/Lunge (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

12 Russian Kettlebell Swings (70/53)

12 Alternating Reverse Lunges with Kettlebell Goblet Hold (70/53)

Buy-Out

Warm-up (No Measure)

L Leg – Pigeon Stretch – 2 min

R Leg – Pigeon Stretch – 2 min

L Leg – Couch Stretch – 2 min

R Leg – Couch Stretch – 2 min

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