TUESDAY, MAY 15TH 2018

CrossFit Fannin – CrossFit

Warm-up

200 METER RUN

20 AIR SQUATS

200 METER RUN

10 LEGS SWINGS EACH LEG

200 METER RUN

1:00 SQUAT HOLD

Back Squat (5X5)

WORK UP IN WEIGHT EACH SET.

1-3 SHOULD BE MODERATELY HEAVY WARM UPS

3-5 SHOULD BE TOUGH SETS

Metcon (AMRAP – Rounds and Reps)

20 MINUTE AMRAP OF:

-500 METER ROW

-400 METER RUN

-REST 1 MINUTE

STAGGER THE START IF NEEDED.

YOU WILL ROW THEN IMMEDIATELY RUN ; REST 1 MINUTE THEN REPEAT

RECORD YOUR ROUNDS AFTER THE RUN

SCALES: IF NO RUNNING YOU WILL SUB OUT 1:30 OF BURPEES JUST STAY MOVING.

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