CrossFit Fannin – CrossFit


2 Rounds:

300m Row

With 2x 2.5 or 5# plates (one in each hand):

10 Lateral Raises

10 Front Raises

10 Rotator Cuff

10 Strict Press

Shoulder Press

Strict Press (15 Minutes)

2 Rep Max

*Work up to your 2-rep max for the day within 5-7 sets! Don’t compromise your torso position to get the rep overhead. Don’t turn this into an incline bench press.

Metcon (Time)

5 Rounds for Time:

3 Muscle Ups

50 Double Unders

500m Row

25 Minute Time Cap

*If class is big then you can stagger the start by 2:00. Try to push the pace of the row a bit.

Scaling Options:

3 Muscle Ups -6 Pull Ups AND 6 Push Ups

50 Double Unders – 25 Double Unders – 100 Single Unders

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