Monday Mayhem

Posted: 24th April 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

View Public Whiteboard

Warm-up

Press Progression #2 (No Measure)

Arms only Airdyne 1 min

15 Perfect Push-ups

15 Supermans

10 Strict Press Bar/PVC

10 Push Press Bar/PVC

10 Jerk Bar/PVC

Weightlifting

Shoulder Press (6, 6, 6, 6)

Four sets of:

Shoulder Press x 6 reps @ 20X1

Rest 90 seconds

Hollow Rocks x 30-45 seconds

Rest 90 seconds

Metcon

Metcon (Time)

In teams of three, complete five rounds each for time of:

250/200 Meter Row Sprint

10 Push Presses (155/105 lbs)
*You and your partners will have the same time.

Buy-Out

Tabata Assault Bike (Calories)

Use the Tabata button on the bike.

The bike must come to a complete stop during each 10 second rest.

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