TUESDAY, DECEMBER 11TH 2018

CrossFit Fannin – CrossFit

SCHEDULE

ONE MORNING CLASS ONLY AT 7:15!!

No 5:30 or 8:15 am

Warm-up

4 Minutes (:30 Easy/ :30 Hard) on any Machine

Group stretch

Back Squat (6×4)

Back Squat (25 Minutes)

6 x 4 @ 80% of 1RM

Get 4-5 warm up sets before starting your working sets. These are all at the same weight. Move the bar with speed.

Metcon (AMRAP – Rounds and Reps)

15 minute amrap of:

10 Burpees

10 toes to Bar

*goal is as close to 10 rounds as possible (one round per 1:30)

Modifications:

Toes to bar-knees to chest- v ups- sit-ups

CASH-OUT

Cash Out:

50 Ab Mat Sit Ups for quality

*Cash out with 50 sit ups sitting all the way up at the top of each rep

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