Freaky Friday

Posted: 29th September 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin, CrossFit Tiffin – CrossFit

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Warm-up

Deadlift Warm-Up #2 (No Measure)

15 Prone Press-Ups

15 Supermans

15 Banded Good Mornings

15 Double KB Deadlifts

15 Hip Extensions

15 Deadlifts w/ Bar

Weightlifting

Deadlift (6, 6, 6, 6)

Four sets of:

Deadlift x 6 reps

Rest 2 minutes

Strict Handstand Push-Ups x Max Reps in 60

seconds

Rest 2 minutes

Metcon

Metcon (2 Rounds for reps)

Complete as many rounds and reps as possible in 5 minutes of:

10 Push Press (115/75 lbs)

15 Russian Kettlebell Swings (53/35)

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:

10 Toes to Bar

10 Box Jumps (24″/20″)

Buy-Out

Buy Out: Pigeon/Squat hold (No Measure)

Right leg pigeon stretch- 2 min

Left leg pigeon stretch- 2 min

Sit in squat – 3 min

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