THURSDAY, DECEMBER 12TH 2019

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

1:30 Row

5 Inchworms + 2 Push Ups

10 Kip Swings

5 Second Decent into the bottom of a handstand push up

7-10 Reps

Metcon (Time)

For Time:

40/50 Calorie Row

-Then-

21-18-15-12-9

Handstand Push Ups

Toes to Bar

-Then-

40/50 Calorie Row

*Stagger the start by 3-4 minutes if needed. Scaling Options are below.

Scaling Options:

Kipping HSPU – Double Dumbbell Strict Press

Toes to Bar – Knees to Chest – V-Ups

CASH-OUT

Cash Out:

Muscle Ups

3 x 8 Reps

OR

Kipping Pull Ups

3 x 8-20 Reps

Ring Dips

3 x 8 Reps

*Spend 10 minutes here. 3 good sets of each. Use bands as needed!

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