PUMP DAY

Posted: 8th August 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.

Metcon

Metcon (AMRAP – Reps)

Every 90 seconds, for 30 minutes (5 sets):

Station 1 – 25/18 Calories of Assault Bike

Station 2 – 15 Burpee Box Jump-Overs (24″/20″)

Station 3 – 200 Meter Run

Station 4 – 20 Single-Arm DB Overhead Walking Lunges (50/35 lbs – 10 steps each side)

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.

On the other hand, if the above prescription is too easy for your current level, please increase the number of repetitions/distances to ensure that your rounds match the desired levels of intensity noted above.

Buy-Out

Metcon (No Measure)

Three sets of:

Dumbbell Skull Crushers x 10-12 reps @ 20X1

Rest 30 seconds

Banded Overhead Triceps Extensions x 30 reps @ 20X0

Rest 90 seconds

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