Saturday Sweatfest

Posted: 28th July 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

Roney (Time)

4 Rounds for time of:

200m Run

11 Thrusters, 135#

200m Run

11 Push Press, 135#

200m Run

11 Bench Press, 135#
In honor of Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011
To learn more about Roney click here

Buy-Out

Metcon (No Measure)

Three sets of:

GHD Hip Extension with Overhead “Y” x 8 reps @ 2113

Rest 60 seconds

Ab-Wheel Rollouts x 6 reps

(slow and controlled…the slower, the better)

Rest 60 seconds

Tall Kneeling Palloff Press x 10 reps @ 2020

Rest as needed

Buy-Out 2

ROMWOD (No Measure)

Perform today’s ROMWOD

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