Thursday Throwdown

Posted: 19th November 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Warm-Up #10 (No Measure)

20 Lunges

25 ft bear crawl

25 ft crab walk

6 Turkish Get-Ups w/ weight of choice (3 each arm)

20 Reverse Lunges

6 Turkish Get-ups w/ weight of choice

30 sec Plank each side.

Metcon

Metcon (No Measure)

Five sets of:

DB or KB Shoulder Press x 6 reps @ 2011

Rest 60 seconds

Farmer’s Carry x 100 Meters (70’s/53’s)

Rest 60-90 seconds

Metcon

Metcon (2 Rounds for reps)

Complete as many reps as possible in 4 minutes of:

4 Strict Pull-Ups

8 Push Presses (95/65 lbs)

Rest 4 minutes, and then . . .

Complete as many reps as possible in 4 minutes of:

15 Kettlebell Swings (70/53)

15 Push-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

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