Freaky Friday

Posted: 29th July 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Gymnasty Warm-Up (No Measure)

Jog 100 m forward and backwards

10 Ring Rows

10 Ring Dips

10 Squats

10 Lunges

10 Seated Roll to Candle Stick

10 Push-ups

10 Pull-ups

20-30 Hollow Rocks

2 Muscle-Ups

2 Pistols each leg

2 Strict HSPU

2 Strict Supinated CTB pull-up

10-20 sec L-Sit hold on Floor

Skill Session

Metcon (No Measure)

Every 2 minutes, for 12 minutes:

Minutes 1-2, 7-8: Muscle-Ups x Max

Reps in 45 seconds

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Minutes 3-4, 9-10: Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Minutes 5-6, 11-12:

L-Sit Hold x 45 seconds accumulated time


Metcon (3 Rounds for reps)

Against a 3 minute running clock, complete:

400 Meter Run

Wall Ball Shots x Max reps (20/14)

Rest 3 minutes

Repeat for a total of three sets.

*Only score reps of Wall Ball.


Buy Out: Snow Angels/Hollow Holds (No Measure)

Three sets of:

Reverse Snow Angels x 20 reps

Rest 30 seconds

Hollow Hold x 60 seconds

Rest 30 seconds

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