PUMP DAY

Posted: 10th October 2018 by jruffing27 in Uncategorized
Comments Off on PUMP DAY

CrossFit Tiffin – CrossFit

View Public Whiteboard

Warm-up

Coach’s Choice (No Measure)

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

Weightlifting

Weighted Pull-ups (3, 2, 1, 1, 1, 1)

Weighted Pull-Ups:

*Set 1 – 3 reps

*Set 2 – 2 reps

*Sets 3-6 – 1 rep

Rest 2-3 minutes between sets, building to today’s 1-RM

Metcon

Teams of three, three rounds for time: Row/Swing/Pull-up (Time)

In team of three, three rounds for time of:

40 Calories of Rowing

30 American Kettlebell Swings (53/35)

20 Pull-Ups

Buy-Out

Buy Out: Crossover Bands (No Measure)

3 rounds:

-Row x 10

-Reverse Fly x 10

Buy-Out 2

Crossover Bands #2 (No Measure)

3 rounds ea:

Victory x 10

90/90 x 10

*Bands are set at knee height.

Comments are closed.