THURSDAY, NOVEMBER 17TH 2016

CrossFit Fannin – CrossFit



ONLY HALF THE PICTURE WOULD POST. BUT THIS WILL BE A CUSTOM ORDER SHIRT. IF YOU WANT ONE I WILL HAVE A SIGN UP ON THE WHITEBOARD TODAY. WILL ORDER SHIRTS BY MONDAY. ALSO, I HAVE A ORDER FORM FOR LONG SLEEVE GREY TRIBLEND SHIRT IF YOU MISSED YOURS. Lk

Warm-up

200 METER JOG

LINE DRILLS

GROUP STRETCH W/ BANDS ARMS AND LEGS

SAMSON SERIES

15/20 MINUTES MAX

Metcon (AMRAP – Rounds and Reps)

WITH A PARTNER ALTERNATING MOVEMENTS 12 MINUTE AMRAP OF:

5 DEADLIFTS (95/135) (125/185)

100 METER RUN

10 ABMAT SITUPS

1: 5 DEADLIFTS

2: 100 METER RUN

1: 10 SITUPS ETC.

CASH-OUT

8 ROUNDS WITH YOUR PARTNER OF

INVERTED MEDBALL THROWS TO BOX.

*PARTNER 1 DOES ALL 8 ROUNDS THEN PARTNER 2 GOES ALL 8 ROUNDS.

*GO AS HEAVY AS YOU WANT ON MEDBALL WITH CONCENTRATION ON POWER OF THE THROW TO YOUR PARTNER, THEY SHOULDN’T HAVE TO BEND OVER TO CATCH.

TEENS: Metcon (AMRAP – Rounds and Reps)

Warmup:

Hurdles to sprint x 2 minutes

Line drills

Skill: front squat

10 mins

-technique must be 100% to go up in loads

WOD:

12 minutes alternating movements with a partner of:

5 front squats

7 kbs

9 sit-ups

*partner not working stands in grass by dumpster, must clap off each time.

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