10/30/2014

Posted: 30th October 2014 by jruffing27 in Uncategorized
Comments Off on 10/30/2014

Main – CrossFit

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Warm-up

(No Measure)

3 Rounds of Cindy

5 pull-ups

10 push-ups

15 air squats

Weightlifting

weighted pull-up/dips superset (15 minutes to find a 5RM)

Metcon

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

Buy-Out

(No Measure)

30 total supermans with 3 second hold at top.

***make sure shoulders are externally rotated

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