FU Friday

Posted: 24th July 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Front Squat Warm-Up (No Measure)

20 Banded Good Mornings

20 Squats

Bear Crawl Rig Length 2 x

20 Banded Good Mornings

Crab Walk Rig Length 2 x

20 Goblet Squats

Hold Goblet Squat for 2 minutes


Metcon (Weight)

Four sets of:

Front Squat x 5 reps

Rest 10 seconds

“Tall” Box Jumps x

(rest 5-7 seconds between singles)

Rest 3 minutes

-Take the Front Squat from the rack. ADD weight each set. Record heaviest weight used.

-Choose a height of box that is challenging for you but you are not going to bust your shins.


The Meat Grinder (Time)

For time:

Row 1000 Meters

immediately followed by,

Three rounds of:

15 Thrusters (95/65 lbs)

30 Double-Unders


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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