FRIDAY, SEPTEMBER 28TH 2018

CrossFit Fannin – CrossFit

Warm-up

2 ROUNDS OF:

200 METER ROW

15 PUSHUPS

3 ROPE PULLS TO STAND

GROUP LINE DRILLS

Metcon (4 Rounds for time)

EVERY 5 MINUTES FOR 20 MINUTES COMPLETE:

500 METER ROW

25 HAND RELEASE PUSHUPS

2 ROPE CLIMBS

* 4 ROUNDS TOTAL. YOU WANT AT LEAST :30/:45 SECONDS TO REST CUT REPS TO MAKE THAT HAPPEN.

SCALES:

ROW 500-350

HRPU-25-20-15 (MAKE SURE YOU TAKE YOUR BUTT WITH YOU)

2 ROPE CLIMBS-4 ROPE PULL TO STANDS-8 PULLUPS OR ROWS

CASH-OUT

4 SETS FOR QUALITY:

8 SEATED DB STRICT PRESS

8 TWO HAND DB BENT OVER ROW

(https://www.youtube.com/watch?v=YzzYx-0Xg18)

20 HOLLOW ROCKS

**This is for quality. For the dumbbell rows and strict press, control the descent 2-3 seconds down each rep. The strict press is alternating arm. Build some muscle and strength for HSPU and any type of pressing.

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