04/24/2015

Posted: 24th April 2015 by jruffing27 in Uncategorized
Comments Off on 04/24/2015

CrossFit Tiffin – 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

Press Progression Warm-Up (No Measure)

1. Shoulder Press- Behind Head

2. Push Press- Behind Head

3. Push Jerk- Behind Head

4. Shoulder Press- Front

5. Push Press- Front

6. Push Jerk- Front

Weightlifting

Push Press (5,5,5,5,5)

*Take 15 minutes to ramp up to your heaviest set of 5.

Metcon

300 m run, HSPU, CTBs (Time)

Five rounds for time of:

Run 300 Meters

10 Handstand Push-Ups

10 Chest-to-Bar Pull-Ups

*Scale for HSPU is L-Seated KB press

Buy-Out

Back Maintenance (No Measure)

20-30 Prone Press-Ups

20-30 Hollow Rocks

20-30 Hip Extensions

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