Monday Mayhem

Posted: 24th October 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Press Progression #2 (No Measure)

Arms only Airdyne 1 min

15 Perfect Push-ups

15 Supermans

10 Strict Press Bar/PVC

10 Push Press Bar/PVC

10 Jerk Bar/PVC
10-15 Ring Rows

5-10 Pull-ups

Weightlifting

Push Press (3,3,3,3)

Four sets of:

Push Press x 3 reps

Rest 90 seconds

Weighted Supinated-Grip Pull-Ups x 3 reps @ 2110

Rest 90 seconds

Metcon

10-1/1-10: WB/Ring Dips (Time)

For time:

10 Wall Ball Shots (20/14 lbs)

1 Ring Dip

9 Wall Ball Shots

2 Ring Dips

8 Wall Ball Shots

3 Ring Dips



1 Wall Ball Shot

10 Ring Dips

Buy-Out

Hawaiian Squats and Planks (No Measure)

Two sets of:

Hawaiian Squat x 90 seconds each side

Prone Plank x 60 seconds

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