Throwdown Thursday

Posted: 12th April 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Coach’s Choice (No Measure)

*Follow along with your coach for 7-10 minutes in preparation for today’s WOD.

Weightlifting

Dumbbell Walking Lunge (20, 20, 20)

*With a dumbbell in each hand at your side.
Three sets of:

Dumbbell Walking Lunge x 20 steps @ 10X0

Rest 60 seconds

Metcon

Three mini AMRAPS (3 Rounds for reps)

Complete as many reps as possible in 5 minutes of:

20 Double-Unders

10 Air Squats

Rest 1 minute

Complete as many reps as possible in 5 minutes of:

5 KB Man-Makers (53/35)

10 Box Jumps (24″/20″)

Rest 1 minute

Complete as many reps as possible in 5 minutes of:

5 Toes to Bar

10 Push-Ups

Buy-Out

Metcon (No Measure)

Four sets of:

Banded Hip Bridge 10-15 reps @ 20X1

Rest 45 Seconds

Crossover Reverse Fly 8-10 reps @20X1

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