WEDNESDAY, OCTOBER 2ND 2019

CrossFit Fannin – CrossFit

Warm-up

1:00 Couch Stretch each leg

:30 Calf Stretch Each Leg

1:00 Spiderman Stretch each leg

10 Walking Lunges each leg with hug knee to chest between each rep

Leg Swings x 10 each direction

Deadlift (4×5)

Deadlift (20-25 Minutes)

4×5@ 80% of 1RM

*All 4 sets at the same weight. Touch and go! Rest 90 seconds between sets.

**drop if needed on back

Metcon (Time)

5 Rounds for Time:

10 Alternating Arm Dumbbell Powersnatch

15 Wall Ball (14/20)

20 Ab Mat Sit Ups

*This should take between 12-16 minutes. The DB snatches should be heavy. 5 each arm. Go a little heavier than your comfortable with. Wall Balls should be unbroken.

Enter in DB weight go challenging here

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