TUESDAY, MAY 1ST 2018

CrossFit Fannin – CrossFit

Warm-up

3:00 LIGHT ROW

THEN

3 ROUNDS OF:

10 AIR SQUATS

10 PVC GOODMORNINGS * https://www.youtube.com/watch?v=W3AHlDVL_sE

10 STEP UPS EACH LEG TO BOX OR PLATES

Back Squat (1X1)

20 MINUTES TO WORK TO 80-85% OF YOUR 1 RM.

THEN FROM 20:00 TO 25:00 EMOM WE WILL PERFORM 5 REPS AT 65% EACH MINUTE.

20 MINUTES-REACH 80-85% THEN HAVE YOUR 65% LOADED AND READY FOR THE EMOM

ENTER THE 80-85% THEN NOTE THE 65% IN THE BOX

Metcon (Time)

4 ROUNDS FOR TIME OF:

10 DEADLIFTS (185/275)

25 ABMAT SITUPS

50 DOUBLE UNDERS

SCALING OPTIONS

DEADLIFT-SCALE LOAD

DOUBLE UNDERS-50-25-TO 100 SINGLE UNDERS

**15 MINUTE TIMECAP

UPDATES:

REMEMBER THIS SATURDAY WE BE OUR PULLUP CLINIC:

1. COST WILL BE $20 FOR MEMBERS/$40 FOR NON-MEMBERS.

2. COME PREPARED TO LEARN AND CHANGE BAD HABITS.

3. HOPEFULLY YOU HAVE DONE YOUR HOMEWORK.

4. WE WILL GIVE YOU EVERY PIECE YOU NEED TO MAKE YOUR PULLUPS AWESOME, BUT YOU HAVE TO DO THE HARD STUFF ( STRICT WORK, EXTRA TIME, DRILLS, DRILLS, AND MORE DRILLS)

5. BODY POSITION IS LITERALLY EVERYTHING!!!!!!

PLAN ON ROUGHLY 90 MINUTES-2 HOURS.

9:45-11:45

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