Monday Mayhem

Posted: 23rd July 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Coach’s Choice (No Measure)

*Follow along with your coach for 7-10 minutes in preparation for today’s WOD.

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

Buy-Out

Metcon (No Measure)

Three sets of:

Posted Single-Leg Deadlifts x 8-10 reps each @ 3011

Rest 60 seconds

Barbell Glute Bridges x 6-8 reps @ 20X1

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds

Buy-Out 2

Metcon (No Measure)

Two sets of:

30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 15 seconds

Hindu Push-Ups x 10 reps

Rest 15 seconds

Bottom’s Up Kettlebell Press x 5 reps each side

Rest 15 seconds

Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111

Rest 15 seconds

GHD Hip Extension x 8 reps @ 2012

(focus on glute activation and maintaining a hollow position)

Rest as needed

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