FRIDAY, FEBRUARY 22ND 2019

CrossFit Fannin – CrossFit

2019 CROSSFIT OPEN

Remember if you want to do the open workout today you have to pay the entry fee that includes Am classes! Our goal is for everyone to join us this year it will be fun and scalable for everyone. As soon as they post wod I will post as well.

Warm-up

200m Run

15 Air Squats

200m Run

15 Push Ups

200m Run

15 Goodmornings (pvc)

Deadlift

Deadlift (20 Minutes)

6 x 8 @ 55% of 1RM

55-60% for these here working on technique and strengthening the lower back and hamstrings.

Dumbbell Bench Press

12-12-12-12-12-12

*Go as heavy as possible for these but keep them unbroken. Do a set after each set of deadlifts.

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

1,000m Row

5 Rounds:

5 Strict Pull Ups

10 Push Ups

15 Air Squats

*After the 5 rounds of “Strict Cindy” you are back on the rower. Do either unassisted strict pull ups or banded strict pull ups today. No inverted or Ring Rows. I think strict pull ups are coming in the Open this year.

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

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