THURSDAY, FEBRUARY 7TH 2019

CrossFit Fannin – CrossFit

Warm-up

“Team USA Rowling”

The object of the game is to have teams race to 1,000m on the rower. One person rows at a time, alternating every 100m. The rower must be stopped every 100m. The hundred-meter mark equals zero (100, 200, 300…). If the athlete lands on the zero-mark, switch rowers and keep rowing. Anything over or under the hundred-meter mark results I points (ex. 103 = 3 points, 798 = 2 points, etc.) With those points, that athlete must do double the number of push-ups and then tag their partner before their partner may start rowing.

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP:

20 Toes to Bar

20 Push-ups

100 Double Unders

20 Single Arm Dumbbell Push Press (35/50)

2 rope climbs

1 Minute Rest

*Below are all scaling options! Focus on the quality of your movement over anything else. Nobody is perfect at all of these movements so really focus on some weaknesses here. The single arm DB PP is 10 each arm!

Scaling Options:

Toes to Bar – Knees to Chest – V-Ups

Push Ups- knee push-ups

100 Double Unders – 50 Double Unders – 200 Single Unders

2 Rope Climbs – 4 Rope Pulls – 4 Strict Pull Ups (band if needed)

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