PUMMMMMPPPPP DAY!

Posted: 28th June 2017 by jruffing27 in Uncategorized
Comments Off on PUMMMMMPPPPP DAY!

CrossFit Tiffin – CrossFit

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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)

Five sets of:

Bench Press x 6 reps @ 20X1

Rest 2-3 minutes

Metcon

Three rounds: Run/Push-up/Squat (Time)

Three rounds for time of:

400 Meter Run

40/30 Push-Ups

40 Air Squats

Tabata Sling Shot Shuffle (No Measure)

8 Rounds:

Shuffle 10′ and Back (20″ on/10″ off)

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