Pump Day

Posted: 29th June 2016 by jruffing27 in Uncategorized
Comments Off on Pump Day

CrossFit Tiffin – CrossFit

View Public Whiteboard

Warm-up

Metcon (No Measure)

2 rounds:

10 Box Step-Overs

10 KB swings

10 Pike Push-ups

10 OH Reverse Lunges w/ PVC or Bar

Metcon

E90 for 30: Burpee/HPC/SHSPU/OH Reverse Lunges (AMRAP – Reps)

Every 90 seconds, for 30 minutes (5 sets of each station):

Station 1 – 10 Burpee Box Jump-Overs (24″/20″)

Station 2 – 10 Hang Power Cleans (135/95 lbs)

Station 3 – 10 Strict Handstand Push-Ups

Station 4 – 10 Overhead Reverse Lunges (135/95 lbs)

*Score total reps completed. Max score is 200.

**Must complete all reps Rx to be considered Rx.

Buy-Out

Buy Out: NTW Handstand Hold/Couch Stretch (No Measure)

Three sets of:

Nose-to-Wall Handstand Hold x 45-60 seconds

Rest 30 seconds

Couch Stretch x 90 seconds each leg

Rest 30 seconds

Comments are closed.