CrossFit Tiffin – CrossFit
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
Walking Lunge (20, 20, 20)
Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest 60 seconds
Strict Pull-Ups x Max Reps
Rest 60 seconds
Metcon
Six sets for max reps: Thrusters/Box jump over (6 Rounds for reps)
Six sets for max reps of:
30 Seconds of Thrusters (95/65 lbs)
Rest 30 seconds
30 Seconds of Box Jump-Overs (24″/20″)
Rest 30 seconds