Pump Day

Posted: 27th July 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Deadlift Warm-Up #2 (No Measure)

15 Prone Press-Ups

15 Supermans

15 Banded Good Mornings

15 Double KB Deadlifts

15 Hip Extensions

15 Deadlifts w/ Bar

Weightlifting

Deadlift (8,8,8)

Three sets of:

Deadlift x 8 reps @ 20X1

Rest 20 seconds

Unbroken Kettlebell Swings x

20 reps

Rest 3 minutes

Metcon

For Time: Row/Thursters/TTB/DU’s (Time)

For time:

Row 1000 Meters

25 Thrusters (95/65 lbs)

25 Toes to Bar

100 Double-Unders

25 Toes to Bar

25 Thrusters

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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