PUMP DAY :)

Posted: 21st March 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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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

Metcon

E8M for 40 min (5 sets): Row/Burpee/Bike (5 Rounds for time)

Every 8 minutes, for 40 minutes (5 sets) for times:

Row 500 Meters

15 Burpee Box Jump-Overs (24″/20″)

Bike 1000 Meters

Modify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 7-minute mark, scale back accordingly.

Buy-Out

Buy Out: Snow Angels/Hollow Holds (No Measure)

Three sets of:

Reverse Snow Angels x 20 reps

Rest 30 seconds

Hollow Hold x 60 seconds

Rest 30 seconds

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