Freaky Friday

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

CrossFit Tiffin – CrossFit

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Warm-up

Deadlift Warm-Up #2 (No Measure)

15 Prone Press-Ups

15 Supermans

15 Banded Good Mornings

15 Double KB Deadlifts

15 Hip Extensions

15 Deadlifts w/ Bar

Weightlifting

Deadlift (3,3,3,3,3)

Five sets of:

Deadlift x 3 reps @ 2111

(let the barbell settle on the ground between every rep)

Rest 90 seconds

Ring Dips x 10-12 reps @ 1111

(hold for 1 second in the bottom and top positions)

Rest 90 seconds

Metcon

Three rounds: Run 400/CTB (Time)

Three rounds for time of:

Run 400 Meters

15 Chest-to-Bar Pull-Ups

Buy-Out

Buy Out: Ring Rows/Side Planks (No Measure)

Three sets of:

Supine Ring Rows x 10 reps @ 2111

Rest 30 seconds

Side Plank x 45 seconds each side

Rest 30 seconds

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