FRIDAY, JANUARY 10TH 2020

CrossFit Fannin – CrossFit

Warm-up

1 Minute Row

1 Minute Bike

1 Minute Ski

L-Sit: Metcon (Time)

JANUARY MOVEMENT OF THE MONTH: CORE

For Time:

Max L-Sit Hold

*Pick an option of an L-Sit that you can hold for a minimum of :10, but hopefully a little longer. Use parallettes if you can,if not, you can use two 20″ boxes. When using Parallettes, try putting a 45# plate under your heels to keep your feet above. From there you can try it with no plate. You can also do a tuck hold (I call them “h-Sits” lol) with your knees bent and held higher than your hips. Record your time for this. A good goal for this would be to hold for about :10 longer! I will be incorporating extra core work into our workouts and cash outs this month. Time to get everybody a 6-pack!

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP, With a Partner:

100 Burpees

80/100 Calorie Row

200×3 each person (6 total)

* I recommend alternating in quick sets of 10 calories back and forth with your partner.

CASH-OUT

3 Rounds for Quality:

15 Deadlifts (155/225)

20 V-Ups

50’ Handstand Walk (:30 Handstand Hold/ :45 Plank Hold)

*You should have about 15 minutes at the end of class for this!

%d bloggers like this: