PuMp DaY

Posted: 30th 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.

Gymnastics

Metcon (No Measure)

Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

Metcon

Against a two-minute running clock (5 Sets): HC/STO/FS/Burpees (5 Rounds for reps)

Against a two-minute running clock, complete:

3 Hang Cleans (135/95)

6 Shoulder to Overhead

9 Front Squats

Max Reps of Burpees

Rest 2 minutes between sets, and complete a total of five sets.

Buy-Out

Tabata Sling Shot Shuffle (No Measure)

8 Rounds:

Shuffle 10′ and Back (20″ on/10″ off)

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