MONDAY, FEBRUARY 4TH 2109

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

1:00 Bike or row

10 Tempo Squats (5 sec down, with a dumbbell or kettlebell)

1:00 Plank

Paused Front Squat

Pause Front Squats (25 Minutes)

5-3-1-5-3-1

*These should be working sets NOT max sets. Pick the right weight here, these should be challenging but not maximal. Increase the weight from your 5 to 3 to 1 and then do the same weights for the second round maybe making it just a few pounds heavier than the round before. The set of 5 should be around 65% for reference.

*put last one in but record all numbers for both sets in box

Metcon (Time)

3 Rounds for Time:

50 Ab Mat Sit Ups

400 meter run

20 Hang Power Cleans (95/135)

15 Minute Time Cap

*The hang power cleans should be 1 or 2 sets max!

Modifications:

500 meter row

Lighter loads on hpc

WOD WITH GOD

WOD WITH GOD:

We are going to begin doing weekly Mindset challenges with a focus. Take some time to get your Mind right!

Are you REFINED BY ADVERSITY in your life or DEFINED BY ADVERSITY you face.

Embrace even run to the adversity and challenges in our lives. In my opinion, adversity builds value and character into our lives.

Until we experience heartache, disappointment, and pain, we are not properly equipped for service.

1. What adversity have you faced in the past that has built value and character into your life?

2. What heart ache, disappointment, and/or pain are you facing now that is building value and character into your life?

ROMANS 8:28

28 And we know that in all things God works for the good of those who love him, who have been called according to his purpose.

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