Throwdown Thursday

Posted: 21st July 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Warm-up (No Measure)

5 Gym Laps

15 Ring Rows

30 Second Hollow Hold

15 Air Squats

5 Pull-ups

30 Second Hollow Hold

15 Wall Balls

3-5 Muscle-ups or Pull-ups

Metcon

Metcon (Weight)

Four sets of:

Weighted Supinated-Grip Pull-Ups x 2 reps @ 21X0

Rest 60 seconds

L-Sit x 30-60 second hold

(if you cannot do this consecutively, accumulate the time)

Rest 60 seconds

*Record heaviest weight used on pull-ups.

Metcon

Metcon (Time)

Five rounds for time of:

5 Ring Muscle-Ups

20 Wall Ball Shots (20/14 lbs)

*Scale: 10 Pull-Ups

Buy-Out

Buy Out: Pigeon/Squat hold (No Measure)

Right leg pigeon stretch- 2 min

Left leg pigeon stretch- 2 min

Sit in squat – 3 min

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