WEDNESDAY, JANUARY 9TH 2019

CrossFit Fannin – CrossFit

Warm-up

2 Rounds

10 Push Ups

10 Pass thrus (pvc)

:30 Handstand Hold

HSPU (1x max reps)

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.

Clean (1×1)

Squat Clean (25 Minutes)

1 Rep Max

*This is the movement of the month for January! Work up to a max squat clean for the day.

Metcon (AMRAP – Reps)

10 Minute AMRAP:

Squat clean Thrusters

*Alternate reps with a partner. These should be heavy singles. Pick your own weight! Looking for this to be in the 25-30 rep range for each person.

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