Freaky Friday

Posted: 23rd June 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Warm-Up #2 (No Measure)

Row 20 Calories

20 Squats

20 Ring Rows

20 Push-ups

20 Squat Jumps

20 Ring Rows

20 Push-Ups

Row 20 Calories

Metcon

Metcon (Time)

In teams of two, partners alternate rounds to complete five sets each of:

500 Meter Row

10 – 1 Arm Dumbbell Man-Makers (50/35)

Man-Makers = Row left, Push-Up, Row right, Power Clean, Push Press

*Switch which arm you start with each time.

Buy-Out

Tabata Bottom to Bottom Squat (AMRAP – Reps)

8 Rounds:

20 seconds of work (max air squats) followed by 10 seconds of rest. The 10 seconds of rest should be spent in the bottom of the air squat position.

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