Throwdown Thursday

Posted: 28th July 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Bench Warm up (No Measure)

30 Arm Circles Forward and Backwards

15 Push-Ups

15-20 Sit-Ups

15 Plyo Push-ups

15-20 Supermans

15 Bench Press w/ Bar


Bench Press (6,6,6)

Three sets of:

Bench Press x 6 reps @ 20X1

Rest 60-90 seconds

Double Bent Over Kettlebell Row x 15 reps @ 10X0

Rest 90 seconds


Metcon (Time)

Perform this with a partner:

Five rounds for time of:

Row 500 Meters

20 Push-Ups

10 Chest-to-Bar Pull-Ups or Strict Pull-Ups

* Start with one on the erg, and as soon as they have completed the 500 meter row, the resting partner gets on. This will allow some rest for the partner after completing their push-ups and pull-ups.

*Record the time when both of you have finished 5 rounds each.


5- 10 Minutes Squat Hold (No Measure)

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