WEDNESDAY, AUGUST 15TH 2018

CrossFit Fannin – CrossFit

Warm-up

400 METER RUN

THEN

GROUP LINE DRILLS (ROUGHLY 10 MINUTES HERE)

Metcon (Time)

5 ROUNDS FOR TIME OF :

300 METER RUN (200 + 100)

15/20 CALORIE ROW

1 ROPE CLIMB

SCALES:

300 RUN-300 R0W

CALORIES 9/12

ROPE CLIMB-3 ROPE PULLS-7 STRICT PULLS(BANDED IF NEEDED)

CASH-OUT

3 SETS FOR QUALITY OF:

10 ONE ARM DB SINGLE LEG DEADLIFTS (EACH LEG)*

25 HOLLOW ROCKS

* biggie here is balance and keeping the back neurtral.

Only going to about middle of shin don’t loose your neutral back here.

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