Freaky Friday

Posted: 28th April 2017 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 (8, 8, 8)

Three sets of:

Bench Press x 8 reps @ 20X1

Rest 60 seconds

Strict Pull-Ups x Max Reps OR Pull-Ups x 3-5 reps @ 51X1

Rest 60 seconds

Metcon

For time: Push-ups/Swings/Running (Time)

For time:

50/30 Push-Ups

300 Meter Run

30 Russian Kettlebell Swings (70/53)

300 Meter Run

50/30 Push-Ups

300 Meter Run

30 Russian Kettlebell Swings (70/53)

300 Meter Run

Buy-Out

Buy Out: Ring Rows/Hollow Hold (No Measure)

Three sets of:

Supine Ring Row x 10 reps @ 2111

Rest 30 seconds

Hollow Holds x 60 seconds

Rest 30 seconds

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