CrossFit Tiffin – CrossFit
Warm-up
Pull-Up Warm-Up (No Measure)
20 Box Step Ups
15 Ring Rows
20 Hip Bridges
10 Pull-Up Kips
3-5 Strict Pull-ups
10 Pull-Up Kips
3-5 Strict Pull-ups
10 Kipping Pull-ups
Weightlifting
Weighted Pull-ups (3, 2, 1, 1, 1, 1)
Weighted Pull-Ups
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Take 15 minutes, building to today’s 1-RM
Metcon
Three rounds: Run/Pull-up/SHSPU (Time)
Three rounds for time of:
400 Meter Run
20 Pull-Ups
10 Strict Handstand Push-Ups
Buy-Out
Buy Out: Tate Press/Barbell Rows (No Measure)
Three sets of:
Tate Press x 10-12 reps
Rest as needed
Bent-Over Supinated Grip Barbell Rows x 10 reps
Rest as needed