TUESDAY, JULY 9TH 2019

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

:30 Ski Erg/bike/row

:20 Handstand Hold

:10 Goblet Squat (:10 down, :10 Up)

*Then drop KB and do 10 AIR SQUATS

Pull-ups (1×1)

One set max reps

Max Reps Strict Pull Ups (10-15 Minutes)

*This is our new MOVEMENT OF THE MONTH! Warm up your pull ups and then complete 1 set of max reps when they are ready. If you can’t do 1 Strict pull up, use a band that you can do at least 5 reps. After the max set, you can use extra time left to work up to a 1RM WEIGHTED PULL UP.

Metcon (Time)

With a Partner, For Time:

80/100 cal row

50 HSPU (strict Handstand Pushups)

150 Wall Ball (14/20)

50 HSPU (strict Handstand Push Ups)

80/100 cal row

Time Cap = 30 Minutes

*The scale for the SHSPU today is Strict Press with a barbell (65/95 ideally) Something you can do 5-10 reps with. One person works while the other rests for this workout.

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