THURSDAY, OCTOBER 13TH 2016

CrossFit Fannin – CrossFit


Metcon (Time)

FOR TIME COMPLETE:

10-9-8-7-6-5-4-3-2-1

REPS OF:

HSPU

FRONT SQUATS (65/95) (95/135)

*HSPU SCALES : ABMAT ON 45LB PLATE, BOX HSPU (HANDS CLOSE TO BOX WITH BUTT HIGH IN AIR)

OR KNEELING PLATE PRESS

*FRONT SQUAT: SCALE LOADS

CASH-OUT

AS SOON AS YOU FINISH WOD GO STRAIGHT TO ROWERS AND PERFORM 500 METERS X 2 AT COOL DOWN SPEED.

*REST AND FOAM ROLL OR USE RED BALL TO ROLL SORE SPOTS WHILE OTHERS ARE ON ROWER AND HOP BACK ON AS THEY OPEN UP.

TEENS: Metcon (3 Rounds for reps)

WARMUP:

TABATA X 2 OF EACH:

SQUATS

LATERAL JUMPS

PUSHUPS

SITUPS

DOTS

SKILL WORK : THRUSTER

WOD:

AMRAP IN 3 MINUTES OF

7 THRUSTERS

7 BOX JUMPS

REST 1 MINUTE

REPEAT FOR A TOTAL OF 3 ROUNDS

(9 MINS TOTAL WOUT REST)

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