TUESDAY, MAY 22ND 2018

CrossFit Fannin – CrossFit

Warm-up

200 METER RUN

200 METER ROW

THEN

2 ROUNDS OF:

10 AIR SQUATS

5 INCHWORMS

:30 WRIST STRETCH *HERE IS FULL VIDEO OF WRIST MOBILITY https://www.youtube.com/watch?v=2IDqSq138_g

HANG SQUAT CLEAN + SQUAT CLEAN (1-1-1-1-1)

DROP THE BARBELL BTW THE HANG AND THE FULL. TRY TO WORK TO A HEAVY SINGLE FOR THE DAY IN THIS COMPLEX WHICH SHOULD BE NO MORE THAN 85% OF YOUR 1 RM CLEAN. FOCUS ON TECHNIQUE SOUND REPS. DON’T BREAK DOWN ON THE SQUAT CLEAN. TRY AND GET RIGHT OUT OF THE HOLE AND WORK ON RECIEVING THE BAR AND USING THE BOUNCE TO GET RIGHT OUT OF THE BOTTOM. THE TIMING IS SUPER IMPORTANT AS YOU GET HEAVIER!!

*20 MINUTES

Metcon (Time)

WITH A PARTNER COMPLETE:

10 ROUNDS FOR TIME OF:

-250 ROW

-10 BURPEES

-:30 SECONDS REST

*ON GO ONE PARTNER IS ROWING WHILE THE OTHER IS DOING BURPEES THEN SWITCH ON REST BREAK MARK YOUR ROUND AS A TEAM. SO BOTH PARTNERS ROW 250 AND DO 10 BURPEES AND THAT’S 1 ROUND.

TIME CAP = 20 MINUTES

SCHEDULE

NEXT WEEK SCHEDULE CHANGES:

1. MEMORIAL DAY @ 9:30 AM

2. MAY 31ST STARTS SUMMER SCHEDULE 8:15 CLASS MOVES TO 9:15

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