Saturday Sweatfest

Posted: 12th May 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (Time)

In teams of four, complete three rounds each of:

Row 500 Meters

30 Thrusters (75/55 lbs)

20 Pull-Ups

Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.

Buy-Out

Warm-up (No Measure)

Three sets of:

Landmine Row x 6 reps each arm @ 21X0

Rest as needed

Tempo Ring Dips x 10-12 reps @ 2111

(stick with the tempo and full range of motion)

Rest as needed

Buy-Out 2

ROMWOD (No Measure)

Perform today’s ROMWOD

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