FRIDAY, APRIL 27TH 2018

CrossFit Fannin – CrossFit

Warm-up

RUN 1 LAP OR IF ROWING ROW 600 METERS

THEN 2 ROUNDS OF:

10 KIP SWINGS

10 PVC PASS THROUGHS

:30 SECOND HANDSTAND HOLDS

Snatch (1X1)

WORK UP TO A TECHNICALLY SOUND SINGLE FOR THE DAY. THE MOMENT FORM WAIVERS GO BACK DOWN IN WEIGHT.

IF NO SNATCH THEN POWERSNATCH

Metcon (Time)

FOR TIME COMPLETE:

1 MILE RUN

5 ROUNDS OF:

12 STRICT HSPU

12 TOES TO BAR

TIME CAP:20 MINUTES

*PURPOSE IS THE HOLD A SOLID TEMPO ON RUN THEN PERFORM SOME GYMNASTICS WORK WHILE TIRED.

SCALING OPTIONS:

12 STRICTS HSPU-12 HSPU KIP-12 REGULAR PUSHUPS

12 TOES TO BAR-12 KNEES TO CHEST-12 TOES TO KB

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