Throwdown Thursday

Posted: 19th January 2017 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
-6 Burpee Box Jump Overs

-12 TTB

-12 HSPU

Metcon

Metcon (5 Rounds for time)

Every 8 minutes, for 40 minutes (5 sets) for times:

Row 500 Meters

Run 400 Meters

12 Burpee Box Jump-Overs (24″/20″)

12 Toes to Bar

12 Strict Handstand Push-Ups

Buy-Out

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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