THURSDAY, NOVEMBER 8TH 2018

CrossFit Fannin – CrossFit

Warm-up

1:00 ON A MACHINE

:30 LIZARD STRETCH EACH SIDE (https://www.youtube.com/watch?v=BSjh9I8xMX4)

1:00 ON A MACHINE

:45 WRIST STRETCH

*HERE ARE SOME GREAT STRETCHES FOR THE WRIST AND ELBOW MOBILITY PLAY AROUND WITH THESE https://www.youtube.com/watch?v=kfhYVYtx2ik

1:00 ON A MACHINE

10 CROSSACK SQUATS *PAY ATTENTION TO BODY ALIGNMENT ESP THE KNEE OVER TOE

* https://www.youtube.com/watch?v=s10pty4y5Po

Front Squat (10X3)

10 X 3 @ 70% 1RM

*REST 1 MINUTE AFTER EACH SET

SHOULDN’T FEEL CRAZY HEAVY

FOCUS ON SPEED OUT OF THE HOLD AND KEEPING YOUR CHEST AND ELBOWS UP OUT OF THE BOTTOM.

Metcon (Time)

3 ROUNDS FOR TIME OF:

15 HANG POWERCLEANS (95/135)

15 BURPEES

*THIS SHOULD BE A FAST PACED WORKOUT. GO AS UNBROKEN AS POSSIBLE ON THE HANG PC. BURPEES JUST STAY STEADY.

CLASS GOAL IS UNDER 10 MINUTES

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