Throwdown Thursday

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

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Warm-up

Bench Warm up (No Measure)

30 Arm Circles Forward and Backwards

15 Push-Ups

15-20 Sit-Ups

15 Plyo Push-ups

15-20 Supermans

15 Bench Press w/ Bar

Weightlifting

Bench Press (2.2.2.2)

Five sets of:

Bench Press x 2.2.2.2

(rest 10 seconds between doubles)

Rest 20 seconds

Dynamic Push-Ups x 10-15 reps

Rest 3 minutes

*Record heaviest weight achieved for 2.2.2.2

Metcon

Team Farmer’s Carry (Time)

In teams of two, with only one person working at a time, complete five sets each of:

200 Meter Farmer’s Carry (70/53)

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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