CrossFit Fannin – CrossFit


1:00 Row

15 Push Ups

1:00 Row

12 pass thrus

1:00 Row

10 Strict Pull Ups or Rows

Bench Press (1×5)

Bench Press (20 Minutes)


*5 Strict Pull Ups after each set

*Work up to a heavy set of 5 for the day. Do 5 Strict Pull Ups after each set. Use a band if needed and really work on a full range of motion.

Metcon (Time)

With a Partner, For Time:

80/100 Calorie Row

50 HSPU( Strict Handstand Push Ups)

100 Pullups (Chest to Bar Pull Ups)

50 HSPU (Strict Handstand Push Ups)

80/100 Calorie Row

Time Cap = 25 Minutes

*Alternate on the rower in fast 10-15 cal increments. One person working and one resting the whole time.

Scaling Options:

Strict HSPU – Kipping HSPU – Double Dumbbell Strict Press

CTB Pull Ups -Pull Ups – Banded Pull Ups – Jumping Pull Ups or Rows

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