MONDAY, JULY 29TH 2019

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

15 Push Ups on a bench or box

15 Banded Rows

With 2x 5# or 2.5# Plates

​-10 Side Raises

​-10 Front Raises

​-10 Rotator Cuff

​-10 Strict Press

Bench Press

Bench Press (25 Minutes)

10-10-5-3-1

*The first two sets of 10 should be warm up sets. Then you are working up to a heavy set of 5 then a heavy set of 3 then a heavy set of 1 for the day. Make sure you have a spotter when going for these. Do 10 Inverted or Ring Rows after each set.

Metcon (Time)

6 Founds for Time:

3 Weighted Strict Pull Ups (10/25)

6 Push Jerks (95/135)(125/185)

20 Ab Mat Sit Ups

* Make the 3 Pull Ups challenging,. Weather you add weight, or take a band away from what you would normally do for something higher rep. The push jerks should be challenging but unbroken! Move through the sit ups.

Weighted can be plate or ball

Scaling Options:

Weighted Strict Pull Ups -Strict Pull

Ups -Banded Strict Pull Ups

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