Full Flex Friday

Posted: 21st August 2015 by jruffing27 in Uncategorized
Comments Off on Full Flex Friday

CrossFit Tiffin – CrossFit

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Warm-up

Deadlift Warm-Up (No Measure)

Row 250 m

15 Air Squats

15 Deadlift w/ PVC pipe

15 Jump Shrugs w/ PVC pipe

15 Alt Lunges

15 KB Swings

Row 250 m

Metcon

Metcon (No Measure)

Three sets of:

Deadlift x 8 reps @ 20X1 (225/155)

Rest 20 seconds

Unbroken Kettlebell Swings x 20 reps (70/53)

Rest 3 minutes

Metcon

Friday Chipper (Time)

For time:

Row 1000 Meters

25 Thrusters (95/65 lbs)

25 Toes to Bar

100 Double-Unders

25 Toes to Bar

25 Thrusters

Buy-Out

5- 10 Minutes Squat Hold (No Measure)

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