WEDNESDAY, NOVEMBER 6TH 2019

CrossFit Fannin – CrossFit

Warm-up

800m Jog

10 Air Squats

10 Push Ups

10 Wall Ball

10 Push Ups

Metcon (Time)

With a Partner, For Time:

800m Run (Together)

100 Wall Ball (14/20)

100 Sit-ups

100 Burpees

*Wit a Partner. Run at the same time. If you get back before your partner, you can start on the wall ball. Only one partner works at a time on the wb/sit-ups /burpees.

Run=1,000 row

CASH-OUT

Dumbbell Floor Press

12-12-12

Inverted Row

12-12-12

*Superset these two movements for a cash out with your last 10-15 minutes of class. You can do them all the same weight or work up in weight each set. For the floor press, just like dumbbell bench press but you are on the floor. Control the weights down, tap your triceps to the floor and then press with speed!

%d bloggers like this: