TUESDAY, JANUARY 14TH 2020

CrossFit Fannin – CrossFit

Warm-up

500m Row

2 Rounds:

10 Pass thrus

10 Tempo Strict Press (empty bar)(3 sec on the way down)

10 Banded Rows

*https://youtu.be/Mn9FjxF74lQ

Shoulder Press (1×1)

Strict Press (20 Minutes)

5-5-3-3-1-1

*Work up in weight each set finishing with a good heavy single for the day. Do 4 weighted strict pull ups after each set. If regular pull ups are hard enough get 4 good reps there or use a band!

Metcon (Time)

For Time:

21-18-15-12-9

Burpees

Toes to Bar

*Complete this with a partner for time EXCEPT you are going to alternate rounds 1:1. You do 21/21 then your partner does 21/21, back and forth down to 9/9 each. One partner working at a time.

Scaling Options:

Toes to Bar – Work on maintaining your kip getting your toes as high as you can – knees as high as possible

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