TUESDAY, DECEMBER 3RD 2019

CrossFit Fannin – CrossFit

Warm-up

400m Run

-Then-

2 Rounds:

10 Push Ups

10 Pass thrus

10 Kip Swings

-Then-

10 Leg Swings Each Leg

:30 Handstand Hold

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

300m Run (200 + 100)

50’ Bear crawl

3 Bar Muscle Ups

*Some good gymnastics work here today. Focus on stacking your weight on your shoulders and keeping your arms locked out on Bear Crawl

Scaling Options :

3 Muscle Ups – 3 Burpee Pull Ups

Bench Press (3×5)

Bench Press (15-20 Minutes)

3 x 5 @ 75% of 1RM

*Get 3 good sets of 6-10 Chest to Bar Pull Ups in between sets of your bench press. Use a band if needed!

CASH-OUT

Cash Out: OPTIONAL

Accumulate 100 Hollow Rocks or Accumulate 2:00 in a Hollow Hold on the ground.

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