WEDNESDAY, MAY 1ST 2019

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

200m Run

:30 Wall Sit

10 Kettlebell Swings

10 Tempo Goblet Squats (3 seconds down)

Box back squats

10 Minute EMOM:

2 Box Back Squats @ 65% of 1RM Back Squat

*Focus here on a little wider stance, toes slightly pointed out and keeping your shins as vertical as possible. Control the Descent (2-3 Seconds), Slightly sit back on the box (stay tight throughout), and stand up with SPEED! This should be around 65% of your 1RM squat. The focus is speed and positioning. I want you feeling your hips and hamstrings here in the squat!

Metcon (Time)

5 Rounds for Time:

15/20 Calorie Row

20 Kettlebell Swings (35/53)

20 Push Press (65/95)

20 Minute Time Cap

*challenge is for everyone to pick weights on both movements so that you can hang on and go unbroken every round or for at least as long as possible!

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