Pummmmmmmp DAY!!!!!!

Posted: 19th April 2017 by jruffing27 in Uncategorized
Comments Off on Pummmmmmmp DAY!!!!!!

CrossFit Tiffin – CrossFit

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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

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