FRIDAY, AUGUST 17TH 2018

CrossFit Fannin – CrossFit

SCHEDULE

1. SATURDAY THE GYM WILL BE CLOSED! COME CHEER ON THE CFF TEAMS AT THE BOA COMPETITION!!!

2. NEXT WEEK STARTS THE 6:45 PM CLASS ON TUES AND THUR ONLY. WE WILL SEE HOW THIS GOES.

3. MAKE SURE YOU SIGN INTO WODIFY EVERYDAY WHETHER YOU PUT IN SCORES OR NOT. THIS HELPS ME OUT TREMENDOUSLY.

Warm-up

200 METER RUN

10 PUSHUPS

200 METER RUN

15 PVC PASS THRUS

200 METER RUN

20 HOLLOW ROCKS

*COULD ALSO DO 100S

Push Press (1X3)

WORK UP TO HEAVY SET OF 3 FOR THE DAY. IF COMPETING STAY LIGHTER.

CONCENTRATION ON KEEPING YOUR HEELS ON THE GROUND IN YOUR DIP AND BIG LEG DRIVE TO GET BAR OVERHEAD

Metcon (Time)

18-15-12-9

REPS OF:

PUSH PRESS (65/95)

TOES TO BAR

BURPEES

SCALES:

LOAD ON PP

TOES TO BAR-KNEES TO CHEST-TOES TO KB

SCALED REP SCHEME: 12-9-6-3

IF COMPETING SATURDAY GO:

1 MILE COOL DOWN ROW AND MOBILITY

OR

REST DAY.

%d bloggers like this: