CrossFit Fannin – CrossFit


5 Minutes on a Machine

:45 Easy/ :15 Hard


*Take 5-10 Minutes to go through a couple of static stretches on your own

3 Rounds:

10 Kettlebell Swings

20 Double Unders/ Single Unders

3 Rope pulls

*Take the time to work on footwork on the rope climb at this point. I want one pull on the rope getting a good pinch of the rope between your feet. You should be able to stand on the rope without it sliding through your feet.

Metcon (Time)

5 Rounds for Time:

20 Kettlebell Swings (53/70)

50 Double Unders

15/20 Calorie Row

2 Rope Climbs

1 Minute Rest

30 Minute Time Cap

*1 Minute rest after each round! The KBS should be unbroken. The scale for the rope climb today is 3 Toes to Bar! Focus on 3 really good toes to bar at a time.

Scaling Options:

50 Double Unders – 100 Single Unders

2 Rope Climbs -3 Reps TTB – 3 Knees to chest-6 v ups

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