Freaky Friday

Posted: 31st March 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Warm-Up #4 (No Measure)

Jog 200 m

15-20 Push-ups

10 Air Squats

Jog 200 m

15-20 KB Swings

20 GTO w/ 45/25

Metcon

Metcon (AMRAP – Reps)

Every 2 minutes, for 30 minutes (3 sets of each):

Station 1 – 5 Burpees + 15 Barbell Thrusters (45 lbs)

Station 2 – Rope Climb – Max reps in 60 seconds

Station 3 – 60 Seconds Max Calories of Assault Bike

Station 4 – Bent Over KB Rows x Max Reps in 60 sec (53/35)

Station 5 – 30 seconds side plank each side = 1 rep each side for continuous hold. Any breaks = no rep!

*This workout starts on Station 1. The beginning will be performed Conga-line style.

Buy-Out

Tabata Sling Shot Shuffle (No Measure)

8 Rounds:

Shuffle 10′ and Back (20″ on/10″ off)

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