FRIDAY, APRIL 6TH 2018

CrossFit Fannin – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 5 MINUTES OF:

-20 DOUBLE UNDERS

-20 1 ARM RUSSIAN KB SWINGS (10 LEFT/ 10 RIGHT) (26/35) (35/53)

-20 AIR SQUATS

SINGLES X 2

*MAKE THE AIR SQUATS QUALITY….

Metcon (No Measure)

WITH A PARTNER GO 5 MINUTE AMRAP OF HEAVY DBALL:

6 UP AND OVER SHOULDER (ALTERNATING SHOULDERS)

-THEN PARTNER GOES 6 BACK AND FORTH.

ENTER LOAD IN BOX

30-150LBS

WE HAVE 25/30 MEDBALLS THEN

50,70,90,100,120,AND 150 ON THE DBALLS.

*CONCENTRATE ON THAT VIOLENT MIDDLE SHRUG THESE ARE GREAT FOR POWERCLEAN TRAINING AND CORE WORK.

SKILL

EMOM FOR 5 MINUTES COMPLETE:

1-5 REPS OF:

MUSCLE UP (RING OR BAR)

CTB

PULLUP

TTB

*PICK ONE OF THESE GYMNASTICS SKILLS

SPECIAL OLYMPICS

HEY GUYS IT’S THAT SPECIAL TIME OF YEAR AGAIN. THERE WILL BE A SIGN UP ON THE WHITEBOARD IF YOU WANT TO VOLUNTEER FOR THE SPECIAL OLYMPICS THIS YEAR. JUST PLEASE SIGN YOUR NAME AND T SHIRT SIZE. ONCE WE HAVE THEM ALL YOU WILL BE ASSIGNED A STATION BY BROOKE CAMPBELL. IF YOU’VE NEVER BEEN TO THE SPECIAL OLYMPICS THEN YOU ARE DEFINITELY MISSING OUT, SUCH AN AWESOME EVENT!!!!

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