Freaky Friday

Posted: 26th May 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Gymnasty Warm-Up #2 (No Measure)

100 Single Unders

10 Ring Rows

10 Ring Dips

30 second Squat Hold

10 Seated Roll to Candle Stick

10 Push-ups

10 Pull-ups

20-30 Hollow Rocks

30 second Handstand Hold

Skill Session

Metcon (No Measure)

Every 2 minutes, for 18 minutes (3 sets each) of:

Station 1 – 4-8 Ring Muscle-Ups

Station 2 – 2 x 15 Foot Handstand Walk

*Come down after 15′, turn and repeat.

Station 3 – L-Sit x 60 seconds

(accumulate the time if you’re unable to maintain this position unbroken)

Metcon

Two sets: Cal Bike/Burpee BJ Over (2 Rounds for time)

Two sets for times of:

30/25 Calories of Assault Bike

20 Burpee Box Jump-Overs (30″/24″)

Rest 6 minutes

You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.

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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