THURSDAY, MAY 17TH 2018

CrossFit Fannin – CrossFit

Warm-up

2 ROUNDS OF:

200 METER RUN

15 PUSHUPS

5 STRICT PULLUPS ( USE ANY ASSISTANCE NEEDED)

5 INCHWORMS

Bench Press (10 X 3 )

EMOM FOR 10 MINUTES COMPLETE:

3 BENCH PRESS REPS

(WHATEVER LOAD YOU CAN MAINTAIN FOR 3’S)

*DURING THAT MINUTE ALSO COMPLETE 3/5 STRICT PULLUPS OR 7 INVERTED RING ROWS. https://www.youtube.com/watch?v=xhlReCpAE9k

Metcon (Time)

FOR TIME COMPLETE:

-50 FEET FRONT RACK WALKING LUNGE W/ DB *HOLD HOWEVER YOU WANT

-40 WALL BALLS (14/20)

-30 SINGLE ARM DB HANG POWERCLEAN AND JERKS (50/70)

(15 EACH ARM DON’T HAVE TO ALTERNATE)

-40 CTB (rx+ 20 bar muscle ups)

*50 FEET IS WALL TO WALL X 2 (DOLLAR TREE WALL TO CLOCK WALL)

SCALES:

LUNGE CAN BE UNLOADED WALKING LUNGE

WALL BALL-LIGHTER BALL

DB PC AND J – LIGHTER DB

BAR MUSCLE UPS- 40 CTB-40 TTB

WITH CHEST TO BAR IF SCALE IS NEEDED CAN GO JUMPING CTB FOR TTB CAN GO KNEES TO CHEST OR TOES TO KB.

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