THURSDAY, OCTOBER 4TH 2018

CrossFit Fannin – CrossFit

Warm-up

3:00/4:00 ON A JOG OR ON A MACHINE

THEN

GROUP LINE DRILLS

Push Jerk (4X10)

20 MINUTES

4X10 @ 60% OF 1 RM

*25 AB MAT SITUPS AFTER EACH SET

-FOCUS ON TECHNIQUE AND A STRONG LOCK OUT AND POSITIONING OVERHEAD EVERY REP. AS SOON AS THE BAR TOUCHES YOUR SHOULDER, DIP RIGHT INTO THE NEXT REP.

ALL SETS DONE FOR QUALITY NOT SPEED.

Metcon (5 Rounds for time)

EVERY 3 MINUTES FOR 15 MINUTES COMPLETE:

-400 METER RUN

RECORD TIME EACH ROUND

*SCALE RUN AS NEEDED

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