MONDAY, DECEMBER 10TH 2018

CrossFit Fannin – CrossFit

Warm-up

“Tabata”

Hollow Hold

Superman Hold

*:20 of work followed by :10 rest for 8 sets. Alternate between the two hold. 4 Sets of each hold for 4 minutes total.

HSPU

1:30 AMRAP: Handstand Push Ups

*MOVEMENT OF THE MONTH! Option 1, Max Strict or Kipping HSPU in 90 seconds, you pick whether you work on strict or kipping for the month. Option 2, Max time handstand hold (with or without a wall) working on the highest quality handstand possible and for holding that as long as you can. Option 3, Kicking up into your first handstand. Once we get there we can work on our positioning, body awareness, Control and time holding. We’re getting upside down this month.

Metcon (AMRAP – Reps)

Every 2 Minutes for 8 Minutes:

200m run

40 Double Unders

2 Minute Rest

Metcon (AMRAP – Reps)

Every 2 Minutes for 8 Minutes:

200m Run

10 Push Press (105/155)

*These become AMRAPs if the clock catches you. The push press should be challenging, but still 1 set! Scale the double unders to 100 singles

ANNOUCEMENTS:

We are at that time of year of nasty weather. I will always send a text and post to fb if we have gym closings.

If the school system is closed or has a two hour delay the am classes will be cancelled unless otherwise posted!

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