Freaky Friday

Posted: 25th August 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Running Warm-up (No Measure)

20 meters each

-toe up toe touch

-heal walk

-lunge

-shuffle

-sideways jumping jacks

-carioca

-A skips

-butt kick

-tin man

-high knee
-8 Burpee Box jump overs

-8 HSPU

E8M for 40 min (5 sets): Row/Run/Burpee/SHSPU (5 Rounds for time)

Every 8 minutes, for 40 minutes (5 sets) for times:

Row 500 Meters

Run 400 Meters

15 Burpee Box Jump-Overs (24″/20″)

15 Strict Handstand Push-Ups

*If you do not complete all of the reps in 8 min, your time is 8:00 plus whatever reps you did not complete in seconds.

i.e: Finished at 10 SHSPU = 8:05

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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