CrossFit Fannin – CrossFit


20/15 Calorie Bike or Row

15 Air Squats

20/15 Calorie Bike or Row

15 Tempo Goblet Squats (3 Seconds down, Up fast)

1:00 Couch Stretch Each Leg

1-2 Minutes Overhead Mobility

Thruster (10×1)

10 Minute EMOM:

1 Thruster @ 85-90% of 1RM

*Shoot for 85-90% for all 10 reps here. Should be heavy but doable for you. Focus on the drive at the top of the rep each time! With the thruster we want to have as little “wasted energy” as possible so when you jump to drive the bar overhead you want to try and focus on all that power going from your legs into pressing into the barbell. You can go from the ground or the rack for this.

Metcon (Time)

3 Rounds for Time:

400 Meter Run

15 Double Kettlebell Front Squats (35/53s)

** row=500 meters

* You may also use dumbbells if you need. This is a simple workout, but go fast! Meant to be 6-10 minutes of GO HARD

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