Freaky Friday

Posted: 17th February 2017 by jruffing27 in Uncategorized
Comments Off on Freaky Friday

CrossFit Tiffin – CrossFit

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Warm-up

Thruster Warm-Up (No Measure)

3 Rounds

10 Shoulder Press w/ PVC

10 Front Squats w/ PVC

10 Squat Jumps

10 Thrusters w/ PVC
*Use a bar for rounds 2 and/or 3

Skill Session

Metcon (No Measure)

Four sets of:

8 Bulgarian Split Squats (Left Leg) @ 30X1

Rest 45 seconds

8 Bulgarian Split Squats (Right Leg) @ 30X1

Rest 45 seconds

5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm)

(go as heavy as possible; after the fifth push press, go directly into the walk)

Rest 45 seconds

5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Right Arm)

Rest 45 seconds

Metcon

Three sets: Run/KB Thrusters (3 Rounds for time)

Three sets for times of:

Run 400 Meters

15 KB Thrusters (53/35 lbs)

Rest 3 minutes
*If signed up/signing up for the Open, use Dumbbells.

Buy-Out

Buy Out: Calf Stretch/Squat hold (No Measure)

Calf stretch 2 min ea leg

Squat hold 3 minutes

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