MONDAY, OCTOBER 10TH 2016

CrossFit Fannin – CrossFit

Push Jerk (5 x 5)

15 minutes max

from the rack using 70 to 75% of your 1rm.

Metcon (AMRAP – Rounds and Reps)

10 MINUTE AMRAP OF:

6 STO (65/95) (95/135)

10 WALL BALLS (14/20)

100 METER RUN

CASH-OUT

2 ROUNDS OF:

10 DB FLAT BENCH

25 SITUPS

20 SECOND HOLLOW HOLD FLIP OVER TO 20 SECOND SUPERMAN HOLD


TEENS: Metcon (AMRAP – Reps)

WARMUP:

200 METER RUN

10 SITUPS

10 AIR SQUATS

10 PUSHUPS

10 JUMPING LUNGES

5 CARTWHEELS

5 FORWARD ROLLS

SKILL: POWERCLEAN

-FROM GROUND

WOD:

DEATH BY POWERCLEAN AND BURPEES

MINUTE 1: 1 PC AND 1 BURPEE

MINUTE 2: 2 PC AND 2 BURPEE

ETC. UNTIL YOU CAN LONGER COMPLETE REPS IN THAT GIVEN MINUTE

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