Freaky Friday

Posted: 20th October 2017 by jruffing27 in Uncategorized
Comments Off on Freaky Friday

CrossFit Tiffin – CrossFit

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

Walking Lunge (20, 20, 20)

Three sets of:

Dumbbell Walking Lunges x 20 steps

Rest 60 seconds

Strict Pull-Ups x Max Reps

Rest 60 seconds

Metcon

Six sets for max reps: Thrusters/Box jump over (6 Rounds for reps)

Six sets for max reps of:

30 Seconds of Thrusters (95/65 lbs)

Rest 30 seconds

30 Seconds of Box Jump-Overs (24″/20″)

Rest 30 seconds

Buy-Out

5- 10 Minutes Squat Hold (No Measure)

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