Pummmmpppppp DAY!!!

Posted: 23rd May 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

Push Press (5, 5, 5, 5, 5)

Five sets of:

Push Press x 5 reps

Rest 2 minutes

Build to today’s heavy 5 reps.

Metcon

12 min AMRAP: Burpee/PP/Strict Pull-up (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

15 Burpees

12 Push Press (115/75 lbs)

9 Strict Pull-Ups

Buy-Out

Metcon (No Measure)

Three sets of:

Dumbbell Bench Press x 8-10 reps @ 2111

Rest 60 seconds

Side Plank Hold x 45 seconds each side

Rest 60 seconds

Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111

Rest 60 seconds

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