MONDAY, SEPTEMBER 24TH 2018

CrossFit Fannin – CrossFit

Warm-up

400 meter run

Then

-Worlds Greatest Stretch x 5 each side ( https://youtu.be/nG38sH8fwSM)

-10 Pause Air Squats

-1:00 Squat Hold

-10 Lunges Each Leg

Front Squat (5×3)

5 Minute EMOM:

3 Front Squats @ 70% of 1RM

*Work up to your working weight . These shouldn’t be really heavy sets of 3, they should be a good moderate weight that you can move the bar well and stay in a good position.

Metcon (5 Rounds for time)

Every 3 Minutes for 15 Minutes:

10 Toes to Bar

10 Burpees

50’ Double Kettlebell Front Rack Walking Lunges (35/53s)

*Record each round ! If the clock catches you, it becomes an AMRAP.

Scaling Options:

-10 toes to Bar – 10 Knees to Chest – 10 V-Ups – 10 sit Ups

– 10 Burpees- 6 Burpees

-50’ Kettlebell Walking Lunge à Scale Weight to go unbroken

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