CrossFit Tiffin – CrossFit
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
Skill Session
Metcon (No Measure)
Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Station 2 – Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds
Metcon
Metcon (Time)
Three rounds for time of:
Run 400 Meters
10 Strict Handstand Push-Ups
15 Chest-to-Bar Pull-Ups
20 Alternating Pistols
Buy-Out
Buy Out: SA Row/Hollow Rock Hold (No Measure)
Three sets of:
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest 30 seconds
Hollow Hold/Rock x 60 seconds
Rest 30 seconds