Freaky Friday

Posted: 5th January 2018 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

Front Racked Alternating Reverse Lunge (16, 16, 16, 16)

Four sets of:

Front Racked Alternating Reverse Lunges x 16 reps

Rest 90 seconds

Weighted Pull-Ups x 4-6 reps @ 2110

Rest 90 seconds

For Time: WB/Pull-up Chipper (Time)

For time:

40 Wall Ball Shots (20/14)

20 Pull-Ups

30 Wall Ball Shots

15 Pull-Ups

20 Wall Ball Shots

10 Pull-Ups

10 Wall Ball Shots

5 Pull-Ups

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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