MONDAY, MARCH 11TH 2019

CrossFit Fannin – CrossFit

Warm-up

:00 Single Unders

15 PVC Pass thrus

10 Ankle rolls each direction, each leg

1:00 Single Unders

15 PVC Pass thrus

:30 Calf Stretch Each Leg

2 Minute AMRAP:

Max Reps Double Unders

*We are testing out our movement of the month! We had a lot of success this month. Let’s try to beat our previous score!

Metcon (Time)

For Time:

30 Muscle Ups (ring or bar) OR

50 Pull Ups

10 Minute Time Cap

*This is our NEW MOVEMENT OF THE MONTH! Muscle ups and pull ups! 10 minute cap on this test. If you do not have muscle ups yet, you should be working on 50 pull ups! If you don’t have unassisted pull ups, use a band or 50 inverted rows with your legs straight and chest touching the bar.

Power Clean (10×3)

10 Minute EMOM:

3 Power Cleans

*Do these at 75-80% of your 1RM. Go as heavy as you can for this. These should be done as 3 singles. This is the last piece for the day.

%d bloggers like this: