Freaky Friday

Posted: 30th October 2015 by jruffing27 in Uncategorized
Comments Off on Freaky Friday

CrossFit Tiffin – CrossFit

View Public Whiteboard

Warm-up

Press Progression #2 (No Measure)

Arms only Airdyne 1 min

15 Perfect Push-ups

15 Supermans

10 Strict Press Bar/PVC

10 Push Press Bar/PVC

10 Jerk Bar/PVC
20-30 Walking Lunges

Weightlifting

Push Press (4,4,4,4)

Four sets of:

Push Press x 4 reps @ 11X1

Rest 90 seconds

KB Walking Lunge x 20 steps

Rest 90 seconds

Metcon

Five Rounds: Run/Strict Pull-ups (Time)

Five rounds for time of:

Run 400 Meters

12 Strict Pull-ups

Buy-Out

Floor Warm-Up/Buy-Out (No Measure)

20 Reverse Snow Angels

20 Supermans

20 Push-Ups

20 Sit-Ups

20 Hollow Rocks

Comments are closed.