Sunday Funday

Posted: 24th August 2014 by jruffing27 in Uncategorized
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Main – CrossFit

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Warm-up

Running Warm-up (No Measure)

20 meters each
-sideways jumping jacks
-A skips
-toe up toe touch
-shuffle
-lunge
-heal walk
-carioca
-butt kick
-tin man
-high knee

Burgener Clean Warm-Up (No Measure)

1. Down and Finish- Speed through the middle
2. Elbows High and Outside- Keep the Bar Close
3. Muscle Clean- Turnover
4. Front Squat Lands- 2″, 4″, 6″ – Footwork
5. Front Squat Drop- Bottom Out, Footwork
6. Hang Squat Clean

Metcon

Sunday Funday (Time)

5 Rounds for time:

Run 400 meters
5 OH Squats 135/115
10 TTB
5 Squat Cleans 135/115

Buy-Out

Row 800 Meters

Roll out and stretch for 5-10 minutes (No Measure)

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