THURSDAY, OCTOBER 18TH 2018

CrossFit Fannin – CrossFit

Warm-up

Stretch on your own

Then:

Group stretch at start of class

Metcon (AMRAP – Reps)

21 MINUTES EMOM:

1: 12 Burpees

2: 12/15 Calorie Row

3: 200 meter run

*this should be challenging

This is another great conditioning cycle!! This row shouldn’t feel like yesterday’s row bc cals are more about strength in the pull.

This shouldn’t turn into an amrap scale the reps the have 10/15 seconds rest each rep!!

Possible scales:

1:8 -10 Burpees

2: 8-10 cal row

3: 100/150 meter run

*SCORING TOTAL REPS FOR ENTIRE CYCLE

CASH-OUT

3 Sets Each for Quality:

10 Bulgarian Split Squats (each Leg)

10 Strict Toes to Bar – as strict as possible or V ups

10 Ring Dips or Bar Dips (band if needed)

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