MONDAY, NOVEMBER 25TH 2019

CrossFit Fannin – CrossFit

SCHEDULE

Thanksgiving week schedule:

Monday, Tuesday, and Wednesday

Is regular schedule!!

Thursday we are closed…

Friday one wod only at 9:30!

CHRISTMAS PARTY VOTE WINNER IS DECEMBER 13TH

Warm-up

2 Rounds:

90 Second Bike

10 Pass thrus

10 Push Ups

5 Strict Pull Ups

Metcon (Distance)

Row (20 minutes total)

5 Rounds

0:10 seconds Hard

0:50 seconds Easy

5 Rounds

0:20 seconds Hard

0:40 seconds Easy

5 Rounds

0:30 seconds Hard

0:30 seconds Easy

5 Rounds

0:40 seconds Hard

0:20 seconds Easy

**record total meters and then cals in box

* Have half the class bench press while the other half does the row. Keep the damper on the rower Somewhere between 4-6.

Bench Press (5×3)

Bench Press (20 Minutes)

3-3-3-3-3

*Do these all at the same weight. Go heavy today. Do 3 Weighted Strict Pull Ups after each set. If you can do weighted, pick a challenging band or bodyweight may be enough!

Floor Press (3 x max reps )

Dumbbell Floor Press

3 x Max Reps (10-15 Reps)

*This is basically a dumbbell bench press but on the floor. Pick a moderate to heavy weight and do 3 sets of max reps. Control the dumbbells on the way down each rep. Rest no more than 2 minutes after each set.

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