THURSDAY, JANUARY 10TH 2019

CrossFit Fannin – CrossFit


Yep that scale is right!!! Today kicks off the NEW YEAR/NEW YOU CHALLENGE!

New Year/New You Challenge!!!

STARTS TODAY YALL!!!!

REMEMBER THESE IMPORTANT THINGS:

1. EVERYTHING IS LOGGED ON WODIFY RISE DAILY.

2. 1 PROTEIN BAR PER DAY MAX

3. PROTEIN SHAKE (CAN HAVE ALMOND MILK) 1 PER DAY 30 MINUTES POST WOD

4. FOLLOW THE FOODS ON THE FOOD LIST I GAVE YOU.

5. BE HONEST!!!!!!!!!!!!!!!!

6. 1 CUP OF COFFEE PER DAY.

Warm-up

2 Rounds:

1 Minute on a machine

15 Hollow Rocks

15 Supermans

15 Push Ups

Metcon (Time)

For Time:

40-30-20-10-5

Calorie Row

25 Ab Mat Sit Ups

15 Dumbell Push Press

*should be 15-30 minute wod

Push press you pick weight should be done in 1-2 sets

For example:

40 cals

25 sit-ups

15 pp

Then 30 cals

25 sit-ups

15 pp

Etc

CASH-OUT

Cash out:

3 Sets

20 Banded Goodmornings

10 Bulgarian Split Squats (each leg)

*Try to add weight if you can for the split squats!

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