FRIDAY, DECEMBER 14TH 2018

CrossFit Fannin – CrossFit

UPDATES:

Remember today is the Christmas party!!! We will eat directly following the 5:45 class so around 6:45. We have some people on the board bringing things but feel free to bring anything you would like esp side dish or dessert. We should be good on plates, etc.

Also if you want to play the white elephant game bring a gift under $20 it’s super fun.

Warm-up

2 rounds of:

20 air squats

15 pvc pass thrus

10 hang powercleans (empty bar)

then as a group:

“Tabata”

hollow hold

superman

:20/:10 rest 4 each 8 total

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
This is a benchmark workout…..

Modifications:

7 muscle ups-14 ctb-14 pullups-14 banded pullups-14 ring rows

HPC-Scale the load so its 1-2 sets

CASH-OUT

For Quality:

10-10-10

SIngle arm db row (each arm)

50 abmat situps

1-2 sets on these

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