Pump DAYYYYYYYYYY

Posted: 21st September 2016 by jruffing27 in Uncategorized
Comments Off on Pump DAYYYYYYYYYY

CrossFit Tiffin – CrossFit

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Warm-up

Back Squat Warm-up 2 (No Measure)

Alt Tabata:

Squat

Push-ups

Weightlifting

Back Squat (8,8,8,8)

Four sets of:

Back Squat x 8 reps @ 30X1

(challenge yourself, if you achieve 8 reps, you must increase the weight)

Rest 90 seconds

Wall Slides x 5 reps @ 3030

Rest 90 seconds

Metcon

12 Minutes AMRAP: Burpees/Lunges/DU’s (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

10 Burpees

20 Alt Reverse Lunges w/ KBs (53/35)

30 Double Unders

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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