MONDAY, MARCH 25TH 2019

CrossFit Fannin – CrossFit

Warm-up

3 Minutes on a machine

Stretch Together:

1:00 Spiderman Stretch Each Leg https://www.youtube.com/watch?v=ip8sBn9D7h8

1:00 Pigeon Stretch Each Leg https://www.youtube.com/watch?v=U8VbUplUHvU&list=PL8p64BRDl1hPlVOxY2vB8XIUf00e1yTUG&index=19&t=0s

1:00 Wrist Stretch

1:00 Squat Hold

Thruster

10 Minute EMOM:

3 Thrusters

*These should be relatively heavy. Squat clean the bar into your first rep. These are an unbroken set of 3! Pick your own weight. You can work up in weight throughout the 10 minutes!

Metcon (Time)

Each for Time:

4 x 500m Row (4 each)

*Alternate rows with a partner. The goal is consistency. A good 85% effort today. Record your fastest and slowest time! The goal is to have your fastest and slowest row as close together as possible!

NUTRITION

We have finished up this challenge and man it was super successful!!!! Tons of body fat loss and lots of muscle mass gained!!!

The key is to keep it up; goal is always 80/20 mentality. Don’t just go nuts and stay there!

The challenge team winners are: DENNY, AMY, AND ASHLEY.

The challenge runner up team winners are:

COURTNEY, ANGIE, AND LINDA.

The overall individual winner is COURTNEY CRANE.

Congrats on everyone’s hard work.

COMPETITION

If you participated in the battle of the ages last year you know how much fun that was and how well ran.

Good news they are coming back to Atlanta, August 31st. The wods are super cool and in our wheelhouse. So be thinking about entering it, it will be super fun.

HERE IS LINK TO WODS:

http://battleoftheages.com/wods-boa-4-starting-birmingham-102718

HERE IS LINK TO THE ATLANTA COMP SECTION:

http://battleoftheages.com/atlanta-ga-83119

ANNOUCEMENTS:

Mute sports will be here Monday afternoon for all your jump rope needs!!!

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