FRIDAY, FEBRUARY 8TH 2019

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

1:00 on a Machine

10 Tempo Goble Squats (5 Seconds Down)

20 Hollow Rocks

Back Squat

Back Squat (30 Minutes)

7 x 3 @ 85% of 1RM

*Spend the bulk of the class squatting. These should be heavy! Rest as needed.

Metcon (No Measure)

3 Rounds for Quality:

8 Tempo Double Kettlebell Front Squats (5 seconds down)

10 Strict Pull Ups

20 V-Ups

*No clock for this workout except to count out 5 seconds. This is NOT FOR TIME! Focus on your movement. Use the last 15 minutes of class to complete this. Use a band for strict pull ups if needed. Scale the V-Ups to Sit Ups.

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