Throwdown Thursday

Posted: 22nd September 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
***15-20 Push-Ups

E10 for 40 min: Row/Run/Push-up (4 Rounds for time)

Every 10 minutes, for 40 minutes (4 sets), perform the following for times:

500 Meter Row

400 Meter Run

50/40 Push-Ups

Buy-Out

Buy Out: Rows/Rocks (No Measure)

Three sets of:

Bent-Over Barbell Rows x 8-10 reps @ 2111

Rest 30 seconds

Hollow Hold/Rocks x 60 seconds

Rest 30 seconds

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