TUESDAY, MARCH 6TH 2018

CrossFit Fannin – CrossFit


BODY TESTING

BODY SCAN WILL BE THIS COMING SATURDAY MARCH 10TH.

AS FAR AS THE CHALLENGE GOES I WILL GIVE YOU TWO CHOICES.

1. TECHNICALLY THE CHALLENGE SHOULD END WITH THE PERFORMANCE WOD ON MONDAY THE 12TH WHICH WOULD BE SIX WEEKS.

BUT IF YOU FEEL LIKE YOU CAN’T MAKE IT AFTER YOU GET YOUR BODY SCAN YOURS CAN BE DONE WITHOUT PENALTY AND STILL DO WOD ON MONDAY

OR

2. YOU CAN BE PATIENT. GET SCANNED ON SATURAY AND KILL THE WOD ON MONDAY AND SEE CHANGE ALL THE WAY AROUND. THEN EAT SOMETHINIG AFTER WOD ON MONDAY.

IT’S YOUR CHOICE.

BUT EITHER WAY DON’T GO BACK TO EATING CRAPPY ALL THE TIME. IT WILL KILL THE RESULTS YOU JUS T EARNED. YOU JUST PROVED TO YOURSELF THAT FOOD DOESN’T HAVE TO CONTROL YOU. IT IS POSSIBLE TO EAT TO LIVE INSTEAD OF LIVE TO EAT.

FOR THE MAJORITY YOUR GOAL WOULD BE TO EAT LIKE YOUR ON THE CHALLENGE MON-FRI AND EASE UP AND HAVE SOME CHEAT ON SAT OR SUNDAY. THIS WOULD FALL UNDER ABOUT THE 80% RULE .

Front Squat (4X4)

ACROSS SAME WEIGHT AT 70% FROM RACK

Metcon (AMRAP – Rounds and Reps)

12 Minute amrap of:

-5 STO (75/105)(115/155)

-7 HSPU

-9 Box jump on and overs (20/24)

hspu – box or shoulder press

*don’t have to open hips on box jumps

CASH-OUT

2/3 ROUNDS OF:

10 DB FLAT BENCH AHAP

10 DB ROW

25 KB AB TWIST (AHAP)

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