THURSDAY, DECEMBER 15TH 2016

CrossFit Fannin – CrossFit


Back Squat (2-2-2-2)

GET LOOSE AND WARM ED UP THEN COMPLETE 4 X 2 BUILDING SETS TO TODAY’S HEAVY DOUBLE

Metcon (10 Rounds for reps)

EMOM FOR 10 MINUTES COMPLETE:

12 WALL BALLS (14/20)

12 KB SWINGS (35/53)

*REST WHEN DONE FOR THAT MINUTE.

SCALE POINTS WILL BE WEIGHT LOADS AND REPS TO 8 TO 10 PER MINUTE.

CASH-OUT

2/3 ROUNDS OF:

– 30 SECOND PLANK HOLD

– 5-10 STRICT PULLUPS ( BAND IF NEEDED)

-20 WEIGHTED SITUPS

TEENS: Metcon (Time)

WARMUP:

5 MINUTE AMRAP (WARM UP PACE)

-JOG WALL TO WALL X 4

-10 AIR SQUATS

-1 TRIP LUNGE

-5 BURPEES

-1 TRIP BEAR CRAWL

-10 HOLLOW ROCKS

SKILL: PUSH JERK

(FROM RACK) (10 MINS)

WOD:

6 ROUNDS OF:

8 PUSH JERKS

16 LATERAL HOPS (OVER MEDBALL)

1 FORWARD ROLL

CASHOUT SKILL WORK:

WORK UP TO HEAVY DOUBLE FRONT SQUAT

%d bloggers like this: