Throwdown Thursday

Posted: 30th June 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Running Warm-up (No Measure)

20 meters each

-toe up toe touch

-heal walk

-lunge

-shuffle

-sideways jumping jacks

-carioca

-A skips

-butt kick

-tin man

-high knee
2 Rounds:

10-15 American Swings

5-10 Ring Rows/Pull-ups

Metcon

Super Helen (5 Rounds for time)

Every 8 minutes, for 40 minutes (5 sets) of:

Run 800 Meters

21 Russian Kettlebell Swings (53/35)

12 Pull-Ups

*Note times for each set

*Rx= completing all reps within 8 minute sets

Buy-Out

Hawaiian Squats and Planks (No Measure)

Two sets of:

Hawaiian Squat x 90 seconds each side

Prone Plank x 60 seconds

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