FRIDAY, APRIL 26TH 2019

CrossFit Fannin – CrossFit

Warm-up

“Black Jack Rowling”

The object of this game is to end up with a total of 21 points! This game is played on the rower. Each person will row 5 separate times. Each time getting a score. You will row from 0 to 100m. If the rower lands on 100m, you get 0 points. Anything over or under 100m is points. For example, 105m would be 5 points. 92m would be 8 points. They’re all positive points. After 5 rows, if you get 21 total points, you have no penalty, you win! If you have over 21 points, YOU LOSE and have 20 burpees. Under 21 points, you have the number of points away from 21 as your burpees. After Each row complete one of these exercises to warm up for the day:

​1. 10 Single Arm Dumbbell Push Press each arm

​2. 10 Kettlebell Swings

​3. 10 Leg Swings each leg

​4. 10 Pull Ups/ Rows

​5. Burpees J

Have Fun with this!

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

200m Run

20 Push Press (65/95)

200m Run

20 Pull Ups

200m Run

-use the runs as the rest and try to go unbroken on the 20 rep movements!

Scaling Options:

Pull Ups – Banded Pull Ups – Inverted/ Ring Rows

Cash Out:

4 Rounds for Quality

50’ Handstand Walk or :30 Handstand Hold

25 Hollow Rocks`

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