MONDAY, JANUARY 21ST 2019

CrossFit Fannin – CrossFit

Warm-up

3:00 on a rower without footstraps

2 Rounds:

15 Air Squats

10 Goodmornings (pvc)

5 Inchworms

Shoulder Press

Strict Press (15 Minutes)

3 Rep Max

*Work up to a 3RM for the day. Do 5 strict pull ups or inverted rows after each set of 3 press as you work up. You should be looking for around 6-8 total sets including warm ups, so don’t make too many big jumps.

Metcon (Time)

2014 Regional Chipper- 50’s

For Time:

40/50 Calorie Row

50 Box Jump Overs (20/24)

50 Deadlifts (125/185)

50 Wall Ball (14/20)

50 Ring/Bar Dips

50 Wall Balls (14/20)

50 Deadlifts (125/185)

50 Box Jump Overs (20/24)

50/40 Calorie Row

Time Cap = 21 Minutes

*If you remember, only a handful of people finished in the world in 2014. Scale ring dips to push-ups. Pick a weight on the deadlifts that you can move somewhat quickly through 5 or 10 reps at a time.

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