MONDAY, NOVEMBER 4TH 2019

CrossFit Fannin – CrossFit

Warm-up

400m Run

*Wrist Stretch

Twisted Cross Stretch

https://youtu.be/eNJI0cX6hQw

Spiderman Stretch

*if mobility of wrists is something you need to work on check on this video it’s a couple minutes but a great watch!

https://youtu.be/2IDqSq138_g

Front Squat (10×3)

Every Minute for 10 Minutes:

3 Front Squats @ 70% of 1RM

*These should be smooth and feel strong! Do them with some speed! Don’t go too heavy here or this will be very excessive!

Metcon (AMRAP – Reps)

Every 2 Minutes for 20 Minutes:

15/18 Calorie Row

5 Push Press(95/135) (125/185)

*Take the bar from the floor. The push press should be moderately heavy. The rowing should be done before the minute mark or scale the number of calories.

This wod you will score total reps. And record load in box.

CASH-OUT

NEW ROPES ARE HUNG AND READY TO USE!!!

Time permitting climb 3-6 climbs. Rest as needed btw climbs

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