Monday Mayhem

Posted: 30th January 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Warm-Up #9 (No Measure)

Row 20 Calories

20 Walking Lunges

10 Burpees

10 Wall Balls

10 Burpees

30″ Hollow Rock Hold

Weightlifting

Deadlift (8, 6, 4, 3, 3, 3)

Deadlift

*Set 1 – 50% x 8 reps

*Set 2 – 6 reps

*Set 3 – 4 reps

*Set 4 – 3 reps

*Set 5 – 3 reps

*Set 6 – 3 reps

Rest 3 minutes between sets.

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
*Note your BW in the comments.

Buy-Out

Hip Extensions/ ring rows (No Measure)

3 rounds

10 Hip Extension

10 Ring rows

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