THURSDAY, DECEMBER 13TH 2018

CrossFit Fannin – CrossFit

Warm-up

1:00 row or bike

5 inchworms + 2 pushups

1:00 row or bike

10 single arm db strict press each arm

1:00 row or bike

40 double unders or 80 singles

Shoulder Press (2-2-2-2-2)

Build to a heavy set of 2 for the day. Make small jumps and work on holding good position throughout the lift. Don’t compromise your form (positions) for more weight load.

Metcon (Time)

5 rounds for time of:

200/250 meter row

40 double unders

5 dumbell thrusters (35s/55s)

*if 2 heats stagger by 1:30

Thrusters should be heavy but unbroken.

Modifciations:

40 du-1:00 of du-80 singles-40 singles

CASH-OUT

PIck one:

3 x 50′ handstand walk

3x 3 wall walks nose touch

3x 1:00 handstand hold

3x 1:00 plank hold

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