Monday Mayhem

Posted: 26th June 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Front Squat Warm-Up (No Measure)

20 Banded Good Mornings

20 Squats

Bear Crawl Rig Length 2 x

20 Banded Good Mornings

Crab Walk Rig Length 2 x

20 Goblet Squats

Hold Goblet Squat for 2 minutes

Weightlifting

Front Squat (6, 6, 6)

Three sets of:

Front Squat x 6 reps @ 41X1

Rest 2 minutes

Weighted Pull-Ups x 2-3 reps @ 2110

Rest 2 minutes

*Take the front squat from the floor. TEMPO!!!

Metcon

Five Sets: WB/Pull-up (5 Rounds for time)

Five sets for times of:

15 Wall Ball Shots

15 Pull-Ups

Rest 60 seconds

Buy-Out

Buy Out: Curls for the Girls (or Guys) (No Measure)

2 Rounds

Pronated Grip Barbell Curls (45 lbs) – 1 min max reps

Rest 1 min

Supinated Grip Barbell Curls (45 lbs) – 1 min max reps

Rest 1 min

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