THURSDAY, SEPTEMBER 20TH 2018

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

Row (:30 easy/ :30 hard/ :30 easy)

30 Double Unders

15 Push Ups

1:00 Calf Stretch

Metcon (AMRAP – Reps)

25 Minute Alternating EMOM:

12/15 Calorie Row

20 Ab Mat Sit Ups

40 Double Unders

20Push Ups

150 meter run

*This is a very challenging EMOM, especially going right from the run to the row. If you fall off pace, try dropping the reps by 5 for each movement and try to hold there. Regardless, stay on the minute and rotate at the :50 mark of each minute.



Scaling Options:

40Double Unders -:50 of Double

Unders -80 Single Unders – :50 of

Single unders

Scales:

Either attempt the number or work for :50 seconds on every movement

%d bloggers like this: