Freaky Friday

Posted: 30th September 2016 by jruffing27 in Uncategorized
Comments Off on Freaky Friday

CrossFit Tiffin – CrossFit

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Warm-up

Warm-up (No Measure)

Heel to toe walk – 2 x rig length

Heel walk – 2 x rig length

Shuffle – 2 x rig length

Toe up toe touch 2 x rig length

Skip – 2 x rig length

Jog 200 m

20 walking lunges

20 Push presses w/ PVC or light bar

5-10 Pull-ups

Weightlifting

Push Press (4,4,4,4)

Four sets of:

Push Press x 4-6 reps @ 11X1

Rest 90 seconds

Dumbbell/KB Walking Lunge x 20 steps

Rest 90 seconds

*Score heaviest PP. Put weight used for lunge in comments.

Metcon

Five rounds: Run/GTO/Pull-ups (Time)

Five rounds for time of:

Run 400 Meters

6 Ground to Overhead (155/105 lbs)

12 Pull-Ups

Buy Out: Pigeon/Squat hold (No Measure)

Right leg pigeon stretch- 2 min

Left leg pigeon stretch- 2 min

Sit in squat – 3 min

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