WEDNESDAY, OCTOBER 16TH 2019

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

200m Run

12 Tempo Goblet Squats (4 Seconds Down)

T-Spine Stretch

Front Squat (5×3)

Tempo Front Squat (25 Minutes)

3-3-3-3-3

*Chose a good working weight here. All 5 sets at the same weight. Looking for 3-4 seconds for the eccentric portion of the rep (going to the bottom) EACH REP.

Metcon (Time)

5 Rounds for Time:

10 Front Squats (85/125)

10 HSPU

10 Burpees

16 Minute Time Cap

*The front squats should be unbroken. Pace out the burpees.

Scaling Options:

-Kipping HSPU –

– Double Dumbbell Push Press

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