MONDAY, SEPTEMBER 9TH 2019

CrossFit Fannin – CrossFit

SCHEDULE

Hey guys couple things for the week.

1. We are doing the make up run on Monday. Go full out here and see what you are capable of.

2. Tuesday the 8:15 is cancelled (sorry for this inconvenience!!)so bc of this I’m gonna move the movement of the month to Wednesday. Instead of a single skill we are gonna concentrate on the elements of the benchmark wod “Barbara”. I will go into more detail on Wednesday.

Warm-up

**Get Ready to Run**

400m Jog

6x100m Strides

Ankle Rolls

Leg Swings

Calf Stretch

1-Mile Run (Time)

Max Effort 1-Mile Run
1 Mile Time Trial

*We are retesting our MOVEMENT OF THE MONTH from August! Run hard! You should feel much better about your running after all of the work we put in this month.

Metcon (AMRAP – Reps)

Post run work:

Max Reps Dumbbell Bench Press x 3 Sets

Max Reps Weighted Strict Pull Ups x 3 Sets

*With your remaining time, work on this bench/ pull up work. Each set should be for max reps. On the bench press, pick something you can get 10+ reps on the first set. On the pull ups, you can do these weighted, bodyweight, or with a band.

Enter total reps and loads in box

%d bloggers like this: