CrossFit Tiffin – CrossFit
Warm-up
Front Squat Warm-Up (No Measure)
20 Banded Good Mornings
20 Squats
Bear Crawl Rig Length 2 x
20 Banded Good Mornings
Crab Walk Rig Length 2 x
20 Goblet Squats
Hold Goblet Squat for 2 minutes
Weightlifting
Paused Front Squat (4,4,4,4,4)
Every 3 minutes, for 15 minutes (5 sets):
Pause Front Squats x 4 reps @ 31X1
Metcon
Metcon (3 Rounds for reps)
Three sets for max reps of:
60 seconds of Strict Pull-ups
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Alternating Reverse Lunges with KBs (53/35)
Rest 60 seconds
*Score total reps for each round.
Buy-Out
Back Maintenance #2 (No Measure)
Couch Stretch 2 minutes each leg
20 Prone Press-Ups
2 Minute Goblet Squat Hold
2 Minute Panda Stretch