MONDAY, APRIL 8TH 2019

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

2:00 Bike or Row

15 Pass thrus

-Stretch-

*Take 5-8 minutes to go through some shoulder and lat stretching. ( on you before class)

Metcon (Time)

For Time:

30 Muscle Ups or 50 Pull Ups

*This our Re-Test! Lets see how we improved over the past month! Were either going for a faster time, or more challenging pull ups (ex. A thinner band)!

* compare to March 11th

Deadlift

Deadlift

5×5 @ 70% of 1RM

*These are “working sets” not a 5RM! Just starting to feel some weight again here.

Same weight across all sets

Hollow Rocks

5×25 reps

*Complete 25 hollow rocks after each set of deadlifts. This will be the hard part!

Scaling Options:

25 Hollow Rocks – :30 Hollow Hold – 25 Ab Mat Sit Ups

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