CrossFit Fannin – CrossFit


400m Jog


-Line Drills-

-Ankle Rolls

-Walking Lunges

-Hug Knee to Chest

-Quad Stretch

-Lunge, twist, reach high

-Side Lunge

-High Knees

-Butt Kicks

Plate Hops 2 x 1:00

-Rest 1:00 between bouts

*Have each member place a 10# plate on the ground. For 1 minute, each athlete will two-foot hop on and off the plate. Keep track of your number of reps and then try to beat it on your second set.

Metcon (Time)

3 Rounds For Time:

600m Run

:30 Rest

400m Run

:30 Rest

200m Run

2:00 Rest

*Try to increase your pace from the 600 to the 400m, and then the 400 to the 200m. Your score is your total time including the rest.


Cash Out:

3 Sets for Quality

10 Strict Ring Dips

50’ Handstand Walk OR :45 Handstand or Plank Hold

25 Stick Ab Mat Sit Ups

*Hold a pvc on your back like a back squat for the sit ups. This will force you to isolate your abs more. You can anchor your feet under something if needed. Use dumbbells on your feet if necessary. Use a band for the strict ring dips if needed!

%d bloggers like this: