CrossFit Tiffin – CrossFit
Pistol Warm-Up (No Measure)
20 Lunges
20 Squats
20 Lateral Box step-ups
10 Pistols w/ rig post or band
10 Seated Rolls to Pistol
Gymnastics
Weighted Pull-ups (3, 3, 3, 3)
Four sets of:
Weighted Pull-Ups x 3 reps @ 20X1
Rest 60 seconds
Weighted Pistols x 6 reps each leg
Rest 60 seconds
Metcon
Metcon (2 Rounds for reps)
Complete as many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Wall Ball Shots (20/14 lbs to 10′)
Rest exactly 3 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
10 V-Ups
20 Mountain Climbers (each step is one rep)
Buy-Out
Buy Out: Pigeon/Squat hold (No Measure)
Right leg pigeon stretch- 2 min
Left leg pigeon stretch- 2 min
Sit in squat – 3 min