PUMP DAY

Posted: 27th September 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Warm-Up #2 (No Measure)

Row 20 Calories

20 Squats

20 Ring Rows

20 Push-ups

20 Squat Jumps

20 Ring Rows

20 Push-Ups

Row 20 Calories

Metcon

Four minute clock (4 sets): Row/DU’s (4 Rounds for reps)

Four sets for max reps against a 4-minute running clock, complete:

Row 500 Meters

Double-Unders x Max Reps

Rest 4 minutes between sets

Buy-Out

Tabata Slingshot Step-Ups (No Measure)

Get a Rogue Block and a slingshot.

8 Rounds:

20” ON/10″ OFF

Step-ups

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