Pump Day!!!!!!!!!!!!!!!

Posted: 25th October 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

Warm-up

Running Warm-up (No Measure)

20 meters each

-toe up toe touch

-heal walk

-lunge

-shuffle

-sideways jumping jacks

-carioca

-A skips

-butt kick

-tin man

-high knee
-Wall ball x 10-15

-Deadlift x 8-10

Metcon

Partner WOD: Run/WB/DL (Time)

In teams of two, partners alternate whole sets to complete 5 sets each of:

400 Meter Run

20 Wall Ball Shots (20/14 lbs)

10 Unbroken Deadlifts (225/155)

Buy-Out

Alt Tabata: Hollow/Superman Hold (No Measure)

8 Rounds (20″ Work/10″ Rest):

-Hollow Hold

-Superman Hold

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