Freaky Friday

Posted: 30th June 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Lunge Warm-up (No Measure)

Jog 300 m

Shuffle rig length 2 x

Skip rig length 2 x

20 KB Swings

20 Squats

6 Walking Lunges

6 Reverse Lunges

6 Lunges with KB(s)

Weightlifting

Bulgarian Split Squat (6, 6, 6, 6)

w/ 20″ box
Four sets of:

Bulgarian Split Squat x 6 reps @ 41X1

Rest 3 minutes

Go heavy on these!

Metcon

Three Rounds: Run/DU’s/OHsquat (Time)

Three rounds for time of:

400 Meter Run

50 Double-Unders

15 Overhead Squats (95/65 lbs)

Buy-Out

Tabata Slingshot Step-Ups (No Measure)

Get a Rogue Block and a slingshot.

8 Rounds:

20” ON/10″ OFF

Step-ups

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