CrossFit Fannin – CrossFit


600m Run (on your own)

Hamstring Stretch

Calf Stretch

Leg Swings

Line Drills: as a group

-High Knees

-Butt Kicks


-Open Hips

-Close Hips

-5 Hard Steps off the line

Metcon (Time)

4 x 600m Run @ 80% Effort

1 Minute Rest after each run

*This should take 12-15 Minutes. Rest exactly 1 minute after each run. This should be an 80% effort each run.

Scoring total time including rest record time once you finish the last run

Run will be 1 lap + 150 ( this will be a touch over 600, 632 to be exact)

Bench Press (1×3)

Bench Press


*Work up to 3 heavy sets. You can do all 3 sets at the same weight or add a little weight each set. You should have plenty of time, about 25 minutes for this.

Weighted Strict Pull Ups


*Superset this with bench press. Do 5 Strict Pull ups after EVERY set of bench press including warm up sets. If you can, work up to adding some weight to your pull ups.

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