WEDNESDAY, DECEMBER 26TH 2018

CrossFit Fannin – CrossFit

HOLIDAY SCHEDULE

MONDAY- 9:30 AM ONLY

TUESDAY- CLOSED/ MERRY CHRISTMAS

WEDNESDAY-TWO CLASSES ONLY 8:30 AM/4:45 PM

THUR/FRI/SAT-REGULAR SCHEDULE

Warm-up

3 Minutes on a machine

15 Air Squats

15 Goodmornings (pvc)

15 Goblet Squat

Back Squat (4×6)

Back Squat (25-30 Minutes):

4 x 6 @ 70% (+5-10#) of 1RM

*Add 5-10# from the last time we did this a few weeks ago. Focus on speed out of the hole.

Metcon (AMRAP – Reps)

15 Minute Alternating EMOM:

200 meter Run

15 Burpees

15 Wall Balls (14/20)

*Rotate at the :50 mark of each minute if you haven’t completed the target reps and then try to hold that number the rest of the workout. Really try to do the wall balls unbroken so you get :30 rest for that minute!

Modifications:

200/150/100 or Row 200/150

Burpees=15/12/10/8

Wall balls try to stay 15 just lower weight of ball

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