Thursday Throwdown

Posted: 28th January 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Warm-Up #8 (No Measure)

Jog 200 m

20 Walking Lunges

10 Ring Rows

20 Air Squats

10 Jumping Pull-ups

20 OH squat w/ PVC

10 Ring Pull-ups

Jog 200 m

Gymnastics

Pull-ups/Dips 5’s (No Measure)

5- pull-ups (normal)

5- dips

5- chin ups (double underhand grip)

5- dips

5- pull-ups (wide)

5- dips

5- pull-ups (narrow)

5- dips

5- pull-ups (switch L to alternating grip)

5- dips

5- pull-ups (switch R to alternating grip)

5- dips

5- clap pull-ups (or normal)

5- dips

*5- muscle ups as finishing challenge

Metcon

Metcon (Time)

In teams of two, alternate sets to complete four each of:

50 Double-Unders

400 Meter Run

*You and your partner will have the same time. Put your partners name in the comments.

*Both partners must meet Rx standard to be Rx. If not completed with a partner, it is NOT Rx.

Buy-Out

Buy Out: Wrist Curls/GHD Sit-ups (No Measure)

Two sets, not for time of:

15 Supinated Wrist Curls

(palms up, forearms on bench)

Rest 30 seconds

15 Pronated Wrist Curls

(palms down, forearms on bench)

Rest 30 seconds

10-15 GHD Sit-Ups

Rest as needed

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