F U Friday

Posted: 29th May 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Pistol Warm-Up (No Measure)

20 Lunges

20 Squats

20 Lateral Box step-ups

10 Pistols w/ rig post or band

10 Seated Rolls to Pistol
Take 10-12 minutes to work on Pistols or Pistol Progressions

Metcon

EMOM: TTB/KB Swings/Goblet Hold Reverse Lunges (AMRAP – Reps)

Every minute, on the minute, for 15 minutes (5 sets):

Minute 1 – 10 Toes to Bar

Minute 2 – 15 Kettlebell Swings (53/35)

Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs (53/35)
*Must complete ALL reps for Rx.

Buy-Out

Hawaiian Squats and Planks (No Measure)

Two sets of:

Hawaiian Squat x 90 seconds each side

Prone Plank x 60 seconds

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