FRIDAY, MAY 25TH 2018

CrossFit Fannin – CrossFit

Warm-up

ROW 1:30

5 STRICT PULLUPS

10 SHOULDER PRESS (EMPTY BAR)

30 SINGLE UNDERS

Shoulder Press (5 X 5 )

(20 MINUTES)

-TAKE FROM THE FLOOR

-WORK UP IN WEIGHT EACH SET OF 5

-5 STRICT PULLUPS AFTER EACH SET. SCALE DOWN TO A BAND IF NEEDED OR SCALE UP AND ADD SOME WEIGHT IF NEEDED.

Metcon (Time)

FOR TIME COMPLETE:

15-12-9-6-3 REPS OF:

POWERCLEANS (105/155)

HSPU (RX+ STRICT)

*30 DOUBLE UNDERS AFTER EACH SET

-PC SHOULD BE FAST SINGLES

SCALES:

-LOAD ON POWERCLEAN

-STRICT HSPU-KIPIING HSPU-BOX HSPU (WITH HANDS UNDER SHOULDERS) – 20 PUSHUPS-10 PUSHUPS

-30 DU-15 DU-60 SINGLES-30 SINGLES

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