MONDAY, DECEMBER 9TH 2019

CrossFit Fannin – CrossFit

Warm-up

3 Minutes on a Bike

-Stretch- Quads, Calves, Hip Flexors, Hamstrings

Time Trial:

3,000 meter row **

*This is our November Movement of the Month Re-Test! Don’t come out too hot. Settle in right at or a second below your previous average pace and see if you can slowly build throughout. Sell out at the end! Make sure to retest the thing you choose! (3,000m Row, 3,000m Ski, 10 min max cal Assault Bike, 2 Mile Run).

Metcon 3,000 ROW (Time)

3,000 meter row

Metcon 3,000 SKI (Time)

3,000 meter ski

Metcon 2 MILE (Time)

2 mile run for time

Metcon BIKE CALS (Calories)

10 minutes max cals on bike

Bench Press (4×2)

Bench Press

4 x 2 @ 80% of 1RM

*Do 6-8 Strict Pull Ups after each set

DOUBLE DB STRICT PRESS (3x max reps )

Double Dumbbell Strict Press

3 Sets for max reps (Shooting for 8-12)

*Do 6-8 Strict Pull Ups after each set!

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