WEDNESDAY, AUGUST 29TH 2018

Announcements

NEXT FOUNDATIONS COURSE WILL BE THIS SATURDAY (SEPT. 1ST) FROM 9-12. IF YOU HAVE SOMEONE INTERESTED NOW IS THE TIME. DON’T WAIT TILL THIS ONE IS OVER. RELAY THE MESSAGE IF YOU HAVE BROUGHT A FRIEND OR FAMILY MEMBER OR IF YOU KNOW SOMEONE WHO IS INTERESTED!

CrossFit Fannin – CrossFit

FOUNDATIONS COURSE

NEXT FOUNDATIONS COURSE WILL BE THIS SATURDAY (SEPT. 1ST) FROM 9-12. IF YOU HAVE SOMEONE INTERESTED NOW IS THE TIME. DON’T WAIT TILL THIS ONE IS OVER. RELAY THE MESSAGE IF YOU HAVE BROUGHT A FRIEND OR FAMILY MEMBER OR IF YOU KNOW SOMEONE WHO IS INTERESTED!

Warm-up

2 ROUNDS OF:

200 METER RUN

5 PULLUPS

10 SHOULDER PRESS (EMPTY BAR)

15 AIR SQUATS

Shoulder Press (5X2)

ALL SETS AT 85% OF 1RM.

PICK A WEIGHT YOU CAN HOLD GOOD POSITION ON AND NOT ARCH YOUR BACK WHEN PRESSING.

*AFTER EACH SET DO 5 STRICT PULLUPS.

-COULD BE WEIGHTED

-USE BAND IF NEEDED BUT KEEP COMPLETELY STRICT NO KIPPING

Metcon (6 Rounds for time)

EVERY 3 MINUTES FOR 18 MINUTES COMPLETE:

(6 TOTAL ROUNDS)

200 METER RUN

10 DOUBLE KB THRUSTERS(35/53)

10 TOES TO BAR

*WORK FOR YOUR REST ON THIS WORKOUT. START A NEW ROUND EVERY 3 MINUTES . IF YOU FALL OFF PACE REST :30 AFTER YOUR ROUND AND GO AGAIN. MAKING IT A 18 MINUTE AMRAP. THRUSTERS GOALS ARE UNBROKEN.

SCALES:

200/100/ ROW 250

THRUSTERS-LOADS

TOES TO BAR-KNEES TO CHEST-V UPS-SITUPS

*EASIEST WAY TO SCORE KEEP TRACK OF EACH OF YOUR 6 ROUNDS OF TIME NOT INCLUDING REST TIME AND YOU WILL ENTER 6 TIMES INTO WODIFY FOR A TOTAL TIME.

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