MONDAY, DECEMBER 19TH 2016

CrossFit Fannin – CrossFit


Front Squat (5 x 2 )

5 x 2 with a full 2 second pause at bottom.

1. 65%

2. 70%

3. 75%

4. 80%

5. 85%

Metcon (4 Rounds for time)

4 rounds each for time of:

-10 cal row

-RIg to rig x 2 Medball OH walking lunges

– 25 wallballs

-40 DU

-Rig to rig x 2 Medball OH walking lunges

(1:00min rest after each set)

*wall ball/lunge (14/20)

TEENS: Metcon (4 Rounds for reps)

WARMUP:

TABATA THESE:

AIR SQUATS

BICYCLES

LUNGES

LATERAL JUMPS

SKILL WORK:

MEDBALL CLEAN

WOD:

4 ROUNDS OF 2 MINUTES EACH OF:

-15 MEDBALL CLEAN

-15 SITUPS

*REMAINDER OF TIME FOR THAT 2 MINUTES RUN WALL TO WALLS

*REST 1 MINUTE BTW ROUNDS.

*YOU WILL ENTER NUMBER OF WALL TOUCHES EACH ROUND

%d bloggers like this: