WEDNESDAY, JULY 31ST 2019

CrossFit Fannin – CrossFit


Hey guys if anyone is interested in running this race just let me know. We have 3 middle school runners: Brady, Shaylee, and Benjamin. The idea is that each middle school runner has 2 people on their team! But you can also run individually.

Warm-up

400m Run

15 PVC pass thrus

15 Air Squats

15 Overhead Squats (pvc)

Then,

3 Sets

5 Overhead Squats (add weight each set)

5 Strict Pull Ups

Metcon (Time)

3 Rounds for Time:

25 Overhead Squats (65/95)(95/135)

15 Strict Pull Ups

*Alternate rounds with a partner. The OHS should be 1-2 sets so scale the weight accordingly. Were still working on strict pull ups for the month. Use a band if needed. You should be able to get your round done in 3 minutes or less.

CASH-OUT

Cashout:

7×15/20 Calorie Bike

*For Time, Alternate with a partner for 7 sets each. These should be hard intervals. You can also do this on a rower or ski erg!

SCHEDULE

Schedule will remain the same until August 7th. On August 7th the 7:30/9:00 will change back to one class at 8:15 am.

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