Throwdown Thursday

Posted: 9th August 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

Metcon (No Measure)

Three sets of:

Barbell Glute Bridges x 8 reps @ 20X1

(go heavy on these!)

Rest 30 seconds

Dumbbell Death March x 20 reps @ 3011

Rest 30 seconds

Supinated-Grip Strict Pull-Ups x Max Reps @ 1111

(stick to the tempo – one second pause at top and bottom)

Rest 3 minutes

Metcon

12 min AMRAP: DU’s/KB Swings/Pistols (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders

30 American Kettlebell Swings (53/35)

20 Alternating Pistols

Buy-Out

Tabata Sling Shot Shuffle (No Measure)

8 Rounds:

Shuffle 10′ and Back (20″ on/10″ off)

Buy-Out 2

Tabata Hollow Rocks (No Measure)

Eight sets of:

20 seconds of Hollow Rocks or Holds

Rest 10 seconds

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