SATURDAY, APRIL 28TH 2018

CrossFit Fannin – CrossFit

Warm-up

400 METER RUN * IF NO RUNNING ROW 500 METER

THEN 3 ROUNDS OF:

10 LEG SWINGS EACH LEG

10 AIR SQUATS

5 INCHWORMS

Metcon (Time)

“DECK OF CARDS”

With a partner complete a full deck of cards:

HEART= WALL BALLS (14/20)

CLUB= BURPEE

SPADE= 100 meter run

DIAMOND= ONE ARM DB (ALT) POWERSNATCH (35/50)

JOKER- 800 METER RUN/ 1,000 METER ROW

ACES=11

FACE CARDS=10

Each team of 2 athletes will receive on complete deck of playing cards for time. Each team member will draw a card and perform the card number and the suit exercise and then draw another card. This will continue until the deck is completed.

TEENS/MASTERS

WALL BALL (10/14)

DB (20/35)

TEENS 20

OPEN HOUSE/BRING A FAMILY MEMBER OR FRIEND

TODAY WILL BE BRING A FRIEND DAY. HOWEVER I WILL NOT BE AT THE GYM TODAY BECAUSE I HAVE A WORKSHOP.

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