Pump Day

Posted: 29th March 2017 by jruffing27 in Uncategorized
Comments Off on Pump Day

CrossFit Tiffin – CrossFit

View Public Whiteboard

Warm-up

Bench Warm up (No Measure)

30 Arm Circles Forward and Backwards

15 Push-Ups

15-20 Sit-Ups

15 Plyo Push-ups

15-20 Supermans

15 Bench Press w/ Bar

Weightlifting

Bench Press (6, 6, 6, 6, 6)

Every 3 minutes, for 15 minutes (5 sets):

Bench Press x 6 reps @ 20X1

(all loads at 5-10% heavier than on March 14, 2017)

Metcon

15 min AMRAP: Strict Pull-up/SHSPU/Air Squat (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

5 Strict Pull-Ups

10 Strict Handstand Push-Ups (or L-Seated DB Presses)

20 Air Squats

Buy-Out

Warm-up (No Measure)

Every minute, on the minute, for 6 minutes:

Minute 1 – 8-10 Supine Ring Rows @ 2111

Minute 2 – 45 Second Prone Plank Hold

Comments are closed.