FRIDAY, AUGUST 3RD 2018

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

200m Run

10 Hand Release Push Ups

50’ Walking Lunge

Metcon (Time)

At 0:00

3 Rounds for Time:

400m Run

25 Hand Release Push Ups
Scales:

400-200-500 row

25 push-ups-15 pushups

Metcon (Time)

At 10:00

3 Rounds for Time:

400m Run

25’ Right Arm DB Overhead Walking Lunge (35/55)

25’ Left Arm DB Overhead Walking Lunge (35/55)

*The other dumbbell is in the front rack. These are the lunges that were done at regionals. Pick a weight you can walk 25’ unbroken. If the first workout takes more than 9 minutes, start the second workout at the 12-minute mark.

Scales:

400-200-500 row

Lighter loads on lunges or don’t hold overhead just hold at shoulders

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