WEDNESDAY,MAY 8TH 2019

CrossFit Fannin – CrossFit

Warm-up

400m Run

15 PVC pads thrus

-Split Jerk Footwork Drills-

Push Jerk (1×1)

Shoulder to Overhead (20 Minutes)

1 Rep Max

*This is our new MOVEMENT OF THE MONTH. We are testing our 1RM from a rack. Use either a push jerk or a split jerk. You chose!

Metcon (Time)

3 Rounds for Time:

20 Double Dumbbell Thrusters (35/50s)

20 Burpees

20 Pull Ups

*You do a round and then your partner does a round… alternate back and forth. 3 Rounds each! Your round should take no more than 3-4 minutes. Scale the weight on the thrusters to do them unbroken each round.

*score is total time for your team

Scaling Options:

Pull Ups -Jumping Pull Ups (to keep them fast!)

UPDATES:

No 5:45 pm wod today (here is a home wod for substitution:

WARMUP:

AMRAP 6:

8 Calf Raises

12 Walking Plank Steps (Total)

16 Step Back Lunges (Total)

WOD:

Metcon (Time)

5 Rounds:

60 Jumping Jacks

20 Chair Step Ups (Total)

15 Chair Dips

Cool down:

1:00 Couch Stretch (R/L)

1:00 Pigeon Stretch (R/L)

:30 Chest Stretch (R/L)

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