TUESDAY, DECEMBER 18TH 2018

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

1:00 on a Machine

5 Inchworms + 2 Push Ups

10 PVC pass thrus

10 Single Leg Deadlifts each leg (one Kettlebell)

* on you before class

At class time as a group

“Tabata”

Bottom of Push Up Hold (2″ off floor)

Superman Hold

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

Back Squat (5×5)

Back Squat (25 Minutes)

5 x 5 @ 75% of 1RM

*These should all be at the same weight. Speed today!

Metcon (Time)

3 Rounds for Time:

25 Wall Ball (14/20)

25 Sit-ups

20 HSPU

Time Cap = 18 Minutes

SCALE LOAD ON WB

HSPU- Db push press

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