SATURDAY, DECEMBER 8TH 2018

CrossFit Fannin – CrossFit

Warm-up

400 METER RUN

THEN:

20 AIR SQUATS

20 CROSSACK SQUATS https://www.youtube.com/watch?v=YvxmS5BIPi8

10 INCHWORMS

Metcon (AMRAP – Rounds and Reps)

IN A TEAM OF 3 COMPLETE A 30 MINUTE AMRAP OF:

BUY IN:

2,382 METER ROW

WITH TIME REMAINING : AMRAP:

11 TOES TO BAR

20 AIR SQUATS

16 KB SWINGS (35/53)

*In a team of 3! This workout is taken from the hero workout “Marconi”. One person working at a time on the machine for the buy in. Go hard! After the machine is complete, one person will start on each movement. Everybody will do their movement at the same time. Once all 3 partners are finished with their movement, they will rotate to the next movement and start their reps. Always wait for all 3 team members to finish before starting the next movement.

Scaling Options:

Toes to Bar – Knees to Chest -V- Ups -Sit Ups

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