MONDAY, MARCH 23RD 2020

CrossFit Fannin – CrossFit


UPDATES:

Remember guys we are closed this week; after much prayer on this matter this is sincerely what I believe needs to happen this week. We will evaluate the situation often! Because trust me when I say we will get WORK down this week either way!!

1. My challenge to you this week:

-Be of high spirits

-WOD each day and POST!!! This is important for our gym community. Lets have fun with this…

2. When in doubt and fear turn to scripture instead social media.

3. Eat as clean as possible for Challenge people it ends this Saturday!

4. Let me know any questions you may have 828-361-2544

5. If you need anything at the gym (belts, ropes etc) let me know we can let you grab them. Text me ASAP and we can do tomorrow

6. If you want to purchase any products or grab product let me know (fitaid s, puori etc) I will text you ASAP when your pre order comes in

TODAYS WOD BRIEF

https://youtu.be/nHOf-PL3u7U

Power Snatch (5×6)

If have weight go 6 reps every minute for 5 minutes

Or

If light weight or dB go :30/:45 seconds every minute for 5 minutes

Metcon (AMRAP – Rounds and Reps)

20 MINUTE AMRAP OF:

400 meter run

20 single arm dB hangclean and Jerks

40 jumping lunges (total)

Options:

400 run/200 run/500 row/ 1:30-2:00 of high knees-1:30-2:00 step ups on like an actual step or something smaller

Single dB weighted- unweighted or something from your house-air squats

40 Jumping lunges- 20 jumping lunges- can ever just partial lunges

POST YOUR SCORES NOT FOR PLACEMENT BC IT WILL VARY TOO MUCH BASED ON RUNS ETC. SOME IF YALL WILL BE HITTING SOME HILLS MORE THAN OTHERS

BUT LIKE I SAID MORE SO FOR MORALE

CASH-OUT

Max plank hold

Then

3 sets of :30 seconds

Stretching cool down:

1:30 of elbow to instep each leg

1:30 frog stretch

1:30 toe touch

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