THURSDAY, DECEMBER 20TH 2018

CrossFit Fannin – CrossFit

Warm-up

“Tabata”

Plank Hold

Hanging L-Sit Hold (Scale to hanging knee raise)

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

Then,

1:00 Bike or row

10 Push Ups

10 Box Jumps

10 Kip Swings

10 Light Dumbbell Snatches

Metcon (Time)

For Time:

25/30 Cal Row

30 Alternating Arm Dumbbell Snatches (70/50#)

30 Toes to Bar

30 Handstand Push Ups

30 Box Jump Overs (20/24)

30 Squats with your Dumbell

Scaling Options are below. 30 snatches total (15 each arm)!

Scaling Options:

Toes to Bar – Knees to Chest – V-Ups – Ab Mat Sit Ups

Handstand Push Ups – Dumbbell or Barbell Push Press (something you can do 3 good sets of 10

CASH-OUT

Cash Out:

1 x 50 V-Ups or Sit Ups

Then,

3 x 5 Negative HSPU (start at the top of a handstand push up and lower yourself onto your head as slow as possible)

3 x 50’ Handstand Walk OR

3 x 1:00 Handstand Hold

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