PUMP day!!!!!!!!!!

Posted: 24th January 2018 by jruffing27 in Uncategorized
Comments Off on PUMP day!!!!!!!!!!

CrossFit Tiffin – CrossFit

Warm-up

Back Squat Warm-up 3 (No Measure)

12 rounds (4 each)

Tabata:

Squat

Jog

Lunge

Weightlifting

Back Squat (8, 8, 8, 8)

Four sets of:

Back Squat x 8 reps

Rest 3 minutes

*Choose the same weights you used last week. If you missed last week’s squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult.

Metcon

Three rounds for time: Run/Cossack Squat/TTB (Time)

Three rounds for time of:

400 Meter Run

30 Alternating Cossack Squats

15 Toes to Bar

*Just like an Air Squat, make sure to extend hips on Cossack squat for rep to count.

Buy-Out

Tabata Sling Shot Shuffle (No Measure)

8 Rounds:

Shuffle 10′ and Back (20″ on/10″ off)

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