THURSDAY,OCTOBER 20TH 2016

CrossFit Fannin – CrossFit


Metcon (2 Rounds for time)

2 ROUNDS EACH FOR TIME OF:

500 METER ROW

40 DOUBLE UNDERS

25 WALL BALLS (14/20)

*REST APPROX 3 MINUTES BTW ROUNDS

CASH-OUT

TABATA THESE: (ALTERNATING MOVEMENTS X 5 ROUNDS)

ABMAT SITUPS

BICYCLES

SUPERMAN 10 SEC-ROLL-HOLLOWHOLD 10 SEC.

TEENS: Metcon (Time)

WARMUP:

JOG 100 METER

PARNTER AND A MEDBALL:

(10 REPS EACH)

CHEST PASS

GRANNY PASS

OVERHEAD THROW

SHOVEL (RIGHT AND LEFT)

SKILL WORK: PUSH PRESS

WOD:

WITH A PARTNER GOING 6 ROUNDS OF:

RUN 100 METERS

5 PUSH PRESS

7 BOX JUMPS

*PARTNER 1 DOES FULL ROUND THEN CLAPS OFF TO PARTNER 2 ETC. UNTIL ALL 6 ROUNDS ARE COMPLETE;

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