Monday Mayhem

Posted: 31st July 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Deadlift Warm-Up #3 (No Measure)

20 Lunges

20 Toe Up Toe Touch

20 Squats

20 Single Leg Walking Deadlift

20 Hip Bridges

20 Deadlift w/ Bar

20 Push-Ups

Weightlifting

Deadlift (3, 3, 3, 3)

Four sets of:

Deadlift x 3 reps

Rest 20 seconds

Ring Dips x 8-10 reps @ 21X1

Rest 3 minutes

Metcon

Three rounds: Swing/CTB (Time)

Three rounds for time of:

25 American Kettlebell Swings (53/35)

15 Chest-to-Bar Pull-Ups

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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