Burpee and KB Swings

Posted: 28th April 2015 by jruffing27 in Uncategorized
Comments Off on Burpee and KB Swings

CrossFit Tiffin – CrossFit

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Warm-up

(No Measure)

Jog 200 m

10-15 Turkish Get-ups Each Arm.

Jog 200 m

*Increase in weight on Turkish get-up slowly.

Metcon

Metcon (AMRAP – Reps)

10 rounds of:

30 seconds of max reps burpees

Rest 30 seconds

30 seconds of max reps KB Swings (53/35)

Rest 30 seconds

Buy-Out

Back Maintenance (No Measure)

20-30 Prone Press-Ups

20-30 Hollow Rocks

20-30 Hip Extensions

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