MONDAY, NOVEMBER 7TH 2016

CrossFit Fannin – CrossFit


Deadlift (1 X 1)

20 MINUTES TO FIND A 1 REP MAX.

Metcon (AMRAP – Rounds and Reps)

12 MINUTE AMRAP OF:

5 DEADLIFTS (125/185) (185/ 245)

7 AIR SQUATS

9 SITUPS

* CONCENTRATION ON GOOD DEADLIFTS AND MOVING SMOOTHLY.

TEENS: Metcon (AMRAP – Rounds and Reps)

WARM UP:

200 METER JOG

THEN TABATA:

PLANKS

JUMPING SQUATS

MONKEY HANG

SKILL: KIPPING PULL UP PROGRESSIONS:

HIG BRIDGE

HOLLOW ROCK

KIP SWING

WOD;

AMRAP IN 7 MINUTES OF:

-ALTERNATING LUNGE IN FRONT RACK

-STO

-ASCENDING BY 2’S

2, 4, 6 ETC. REST AS NEEDED

%d bloggers like this: