PUMP DAY!!!

Posted: 30th August 2017 by jruffing27 in Uncategorized
Comments Off on PUMP DAY!!!

CrossFit Tiffin – CrossFit

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Warm-up

Warm-Up #4 (No Measure)

Jog 200 m

15-20 Push-ups

10 Air Squats

Jog 200 m

15-20 KB Swings

20 GTO w/ 45/25

Metcon

Metcon (No Measure)

Four sets of:

Romanian Deadlift x 8 reps @ 3010

Rest 45 seconds

Bottom’s Up Kettlebell Carry x 60-feet each arm

Rest 45 seconds

Hollow Rocks, Hollow Hold, or Flutter Kicks x 30-45 seconds

Rest 45 seconds

Metcon

Four rounds: KBSwing/Push-up (Time)

Four rounds for time of:

25 American Kettlebell Swings (53/35)

15 Hand Release Push-Ups

Buy-Out

Buy Out: Row/ SL Bridge (No Measure)

Three sets of:

Single-Arm Dumbbell/Kettlebell Row x 8-10 reps each side @ 2111

Rest 60 seconds

Single-Leg Glute Bridges x 10 reps each side

Rest 60 seconds

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