Freaky Friday

Posted: 24th November 2017 by jruffing27 in Uncategorized
Comments Off on Freaky Friday

CrossFit Tiffin – CrossFit

Pistol Warm-Up (No Measure)

20 Lunges

20 Squats

20 Lateral Box step-ups

10 Pistols w/ rig post or band

10 Seated Rolls to Pistol

Gymnastics

Weighted Pull-ups (3, 3, 3, 3)

Four sets of:

Weighted Pull-Ups x 3 reps @ 20X1

Rest 60 seconds

Weighted Pistols x 6 reps each leg

Rest 60 seconds

Metcon

Metcon (2 Rounds for reps)

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

10 Toes to Bar

10 Wall Ball Shots (20/14 lbs to 10′)

Rest exactly 3 minutes, and then . . .

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

10 V-Ups

20 Mountain Climbers (each step is one rep)

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

Comments are closed.