THURSDAY, JULY 21ST 2016

CrossFit Fannin – CrossFit

Metcon (2 Rounds for time)

2 rounds each for time of:

25 Wall Balls (14/20)

25 SDHP (55/75)

25 KB Swings (35/53)

25 Push Press (55/75)

25 Calorie Row

Rest 3 Minutes and Repeat

*30 minute cap unless extended time for rower is needed.

*goal is unbroken numbers on the day.

CASH-OUT

3 Rounds of:

15 hollow rocks

10 glute ham bridges

hollow rocks click here:

https://www.youtube.com/watch?v=Jh4-uLTL4v4

glute ham bridges click here:

https://www.youtube.com/watch?v=C3144UXwA4k

TEENS: Metcon (Time)

21-15-9

Front Squats

Double unders

*singles 63/45/27 jump ropes

*record double or singles and weight loads

Gymnastics

Max Height Box Jump..

Record inches

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