Throwdown Thursday

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

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Warm-up

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)

Weightlifting

Bulgarian Split Squat (8, 8, 8, 8)

w/ 20″ box
Four sets of:

Bulgarian Split Squat x 8 reps each leg @ 30X1

Rest 1 minute

Strict Supinated Grip Pull-Ups x 4-6 reps

Rest 1 minute

Metcon

6 min AMRAP: WB/TTB/Burpee (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:

12 Wall Ball Shots (20/14)

9 Toes To Bar

6 Burpees

Buy-Out

Buy Out: Ring Rows/Hollow Hold (No Measure)

Three sets of:

Supine Ring Row x 10 reps @ 2111

Rest 30 seconds

Hollow Holds x 60 seconds

Rest 30 seconds

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