THURSDAY, JANUARY 12TH 2017

CrossFit Fannin – CrossFit

Overhead Squat (1 X 2)

FROM THE RACK UNLESS MORE SUCCESSFUL FROM FLOOR. 15 MINUTES TO WORK TO A DOUBLE.

-IF NOT OHS GO FRONT SQUAT

Metcon (Time)

FOR TIME COMPLETE:

-800 METER RUN

THEN COMPLETE 3 ROUNDS OF:

25 KB SWINGS (35/53)

20 GOBLET SQUATS

15 HRPU

-800 METER RUN

TEENS: Metcon (AMRAP – Rounds and Reps)

WARMUP:

HURDLES TO SPRINT X 4 MINUTES

LINE DRILLS (BURPEE BROAD JUMPS

SKILL WORK:

HANDSTAND PUSHUP (TECHNIQUE)

WOD:

AMRAP IN 10 MINUTES OF:

200 METER RUN

3 HSPU (OR 10 SEC HOLD)

WALL 2 WALL LUNGES ( W/ BALL OR PALTE)

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