Freaky Friday

Posted: 27th May 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Pistol Warm-Up (No Measure)

20 Lunges

20 Squats

20 Lateral Box step-ups

10 Pistols w/ rig post or band

10 Seated Rolls to Pistol

Gymnastics

Pistols

Take12 minutes to work on Pistols or Pistol Progressions

Metcon

Metcon (AMRAP – Reps)

Every minute, on the minute, for 15 minutes (5 sets):

Minute 1 – 10 Toes to Bar

Minute 2 – 15 Kettlebell Swings (70/53 kg)

Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs (70/53)

*Must complete all reps Rx to be Rx. If you do so, your score will be 225.

Buy-Out

Tabata Hollow Rocks (No Measure)

Eight sets of:

20 seconds of Hollow Rocks or Holds

Rest 10 seconds

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