PuMp DaY

Posted: 19th September 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 (No Measure)

Every minute, on the minute, for 12 minutes (3 sets) of:

Interval 1 – Wall-Facing Handstand Marching x 20 reps

Interval 2 – Wall Climb x 4 reps

Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps

Interval 4 – Ring Dips (with or without scaling option) x 12 reps

Metcon

Five sets for max reps: Row/SHSPU (5 Rounds for reps)

Five sets for max reps, each against a 3-minute running clock:

Row 500 Meters

Strict Handstand Push-Ups x Max Reps

Rest 3 minutes between sets.

Buy-Out

Metcon (No Measure)

Three sets of:

V-Up x 15 reps

Plank Hold x 60 seconds

Straight Body Ceiling Reaching Crunches x 20 reps

Rest as needed

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