MONDAY, APRIL 30TH 2018

CrossFit Fannin – CrossFit

Warm-up

3 Rounds

90 Seconds on rower

5 Strict Pull Ups

:30 Handstand Hold

5 Double kb push press

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

15/12 Calorie Row/150 meter run

5 Pullups ( no butterflies using as little kip as possible)

*As many rounds as possible. Focus on holding a consistent pace on the run./row. The row and run will alternate back and forth never doing the same one twice.

Scaling Options

Pullups -jumping pullups- ring rows

Rest 5 Minutes

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

10 DB Powersnatch (50/70)

5 Deficit Handstand Push Ups (4/2”)

For the deficit HSPU, men use the black 45# plates and the ladies 25’s. If you can’t do 5 unbroken, just do

reg

Scales: kipping-box- x 2 push-ups

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