WEDNESDAY, JULY 24TH 2019

CrossFit Fannin – CrossFit

Warm-up

30 ON/ :30 Off x 5 Rounds on a bike/row

5-10 Air Squats during your :30 Off

Seated Forward Fold

https://m.youtube.com/watch?v=xwGv90wpgKU

Pigeon each leg

https://m.youtube.com/watch?v=s6FPOc-ZOyg

Calf Stretch

Back Squat (1×3)

Tempo Back Squat (20-25 Minutes)

1×3 @ 70% of 1RM

1×3 @ 75% of 1RM

1×3 @ 80% of 1RM

1×10 @ 60% of 1RM

*These are TEMPO squats. 3 seconds on the way down. Speed on the way up. The focus is building some time under tension today in a good position. After your last set of 3, drop the weight to 60% and do one good set of 10. This last set does not need to be tempo!

Enter your set of 80% in wodify

Metcon (Time)

For Time:

100-80-60-40-20

Double Unders

10-8-6-4-2

Muscle Ups

Time Cap = 15 Minutes

*Scaling Options are below. 1 Muscle Up = 1 Strict Pull Up and 1 Push Up. Do all the pull ups and then all of the push ups. Scale this accordingly to finish in the 15 minutes.

Scaling Options:

100 Double Unders -50 Double Unders -200 Single Unders

10 Muscle Ups -5 Muscle Ups -10 Strict Pull Ups + 10 Push Ups

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