Monday Mayhem

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

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Warm-up

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

Weightlifting

Bench Press (1,1,1,1,1,1)

Take 18 minutes to establish today’s heaviest 1 RM. Rest 2-3 minutes between sets.

Metcon

Four Rounds: Bike/Row/Push-up/Pull-up (4 Rounds for reps)

Four rounds for max reps of:

60 seconds of Biking/Rowing for Calories

Rest 30 seconds

60 seconds of Hand Release Push-Ups

Rest 30 seconds

60 seconds of Strict Supinated-Grip Pull-Ups

Rest 90 seconds

This portion will take exactly 20 minutes.

Buy-Out

Buy Out: Couch Stretch/Lat Stretch (No Measure)

Couch Stretch: 2-3 Minutes ea leg

Lat Stretch: 2-3 Minutes ea arm

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