Pump!!! DAY!!!!

Posted: 26th April 2017 by jruffing27 in Uncategorized
Comments Off on Pump!!! DAY!!!!

CrossFit Tiffin – CrossFit

View Public Whiteboard


Lunge Warm-up (No Measure)

Jog 300 m

Shuffle rig length 2 x

Skip rig length 2 x

20 KB Swings

20 Squats

6 Walking Lunges

6 Reverse Lunges

6 Lunges with KB(s)

Skill Session

Metcon (No Measure)

Four sets of:

DB Front-Racked Alternating Reverse Lunges x 10 reps each leg @ 20X1 (50/35)

Rest 60 seconds

Deficit Handstand Push-Ups x Max reps OR L-Seated Dumbbell Presses x 8 reps

Rest 60 seconds


4 Rounds: TTB/WB/DU’s (Time)

Four rounds for time of:

10 Toes to Bar

20 Wall Ball Shots (20/14)

40 Double-Unders


Buy Out: Ring Rows/Side Planks (No Measure)

Three sets of:

Supine Ring Rows x 10 reps @ 2111

Rest 30 seconds

Side Plank x 45 seconds each side

Rest 30 seconds

Comments are closed.