Monday Mayhem

Posted: 27th November 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

Warm-up

Back Squat Warm-up 2 (No Measure)

Alt Tabata:

Squat

Push-ups

Weightlifting

Back Squat (5, 5, 5, 5, 5)

Five sets of:

Back Squat x 5 reps @ 30X1

Rest 90 seconds

Single Arm Dumbbell Bent Over Row x 10-12 reps each @ 2110

Rest 90 seconds

Metcon

Three rounds: Row/WB (Time)

Three rounds for time of:

20 Calories of Rowing

30 Wall Ball Shots (20/14 lbs)

Buy-Out

Buy Out: NTW Handstand Hold/Couch Stretch (No Measure)

Three sets of:

Nose-to-Wall Handstand Hold x 45-60 seconds

Rest 30 seconds

Couch Stretch x 90 seconds each leg

Rest 30 seconds

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