Freaky Friday

Posted: 21st July 2017 by jruffing27 in Uncategorized
Comments Off on Freaky Friday

CrossFit Tiffin – CrossFit

View Public Whiteboard

Warm-up

Warm-Up #4 (No Measure)

Jog 200 m

15-20 Push-ups

10 Air Squats

Jog 200 m

15-20 KB Swings

20 GTO w/ 45/25

Weightlifting

Deadlift (5, 5, 5, 5)

Four sets of:

Deadlift x 5 reps

Rest 20 seconds

L-Seated Dumbbell Press x 5 reps

Rest 3 minutes

Metcon

Pyramid Chipper: SHSPU/Thruster/Swing/BikeorROW (Time)

For time:

10 Strict Handstand Push-Ups

20 Thrusters (95/65 lbs)

30 Russian Kettlebell Swings (70/53)

40/30 Calories of Assault Bike or Rowing

30 American Kettlebell Swings (70/53)

20 Thrusters (95/65 lbs)

10 Strict Handstand Push-Ups

Buy-Out

Tabata Slingshot Step-Ups (No Measure)

Get a Rogue Block and a slingshot.

8 Rounds:

20” ON/10″ OFF

Step-ups

Comments are closed.