Freaky Friday

Posted: 21st September 2018 by jruffing27 in Uncategorized
Comments Off on Freaky Friday

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

In teams of two (Five rounds ea): PC/STO/Lunge (Time)

In teams of two, alternating full rounds, complete five rounds each of:

10 Power Cleans (115/75 lbs)

15 Shoulder to Overhead (115/75 lbs)

20 Front Racked Alternating Reverse Lunges (115/75 lbs)

Buy-Out

Metcon (No Measure)

Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)

Station 2 – 60 seconds of Side-Plank Hold (Left Side)

Station 3 – 60 seconds of Band Pull-Aparts

Station 4 – 60 seconds of Side-Plank Hold (Right Side)

Buy-Out 2

Metcon (No Measure)

Three sets of:

Pallof Press x 10 reps @ 2020

Rest 30-45 seconds

Side Plank x 45 seconds each side

Rest 30-45 seconds

Ab-Wheel Rollouts x 6 reps

(slow and controlled…the slower, the better)

Rest as needed

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