Throwdown Thursday

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

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Warm-up

Gymnasty Warm-Up (No Measure)

Jog 100 m forward and backwards

10 Ring Rows

10 Ring Dips

10 Squats

10 Lunges

10 Seated Roll to Candle Stick

10 Push-ups

10 Pull-ups

20-30 Hollow Rocks

2 Muscle-Ups

2 Pistols each leg

2 Strict HSPU

2 Strict Supinated CTB pull-up

10-20 sec L-Sit hold on Floor

Metcon

Five Sets: Pistols/Swings/DU’s (5 Rounds for reps)

Five sets for max reps of:

60 seconds of Pistols/Single-Leg Squats (Left)

60 seconds of Pistols/Single-Leg Squats (Right)

Rest 90 seconds

90 seconds of American Kettlebell Swings (53/35)

Rest 60 seconds

60 seconds of Double-Unders

Rest 60 seconds

Buy-Out

5- 10 Minutes Squat Hold (No Measure)

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