THURSDAY, OCTOBER 3RD 2019

CrossFit Fannin – CrossFit

Warm-up

400m Run

20/15 Calorie Ski

4 Rope Pulls

As a group:

Chin over Bar Holds

3 x 20 Seconds

Double Kettlebell or Dumbbell Overhead Holds

3 x 40 Seconds

Plank Hold (top of push up)

3 x 60 Seconds

*BREATHE! We will Perform each one of these 3 movements into a 3-round session of static strength work. (Alternating movements/not doing same in a row)Work in staying in a solid hollow body position. Work on locking the arms out and pulling your rib cage down for the OH hold.

Metcon (Time)

4 Rounds for Time:

400m Run

15/20 calorie row

7 ttb + 7 pullups

*Move at a steady pace. If needed stagger the start by 2 minutes!

Scaling Options:

7 Toes to Bar + 7 Pull Ups- 7 knee ups + 7 pullup modifications

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