WEDNESDAY, NOVEMBER 27TH 2019

CrossFit Fannin – CrossFit

Warm-up

1 Minute Bike

1 Minute Ski

1 Minute Bike

1 Minute Ski

-Stretch-

T-Spine

https://youtu.be/FgpAvpjDKTU

Hamstrings

Hips

Deadlift (3×5)

Tempo Deadlifts (15-20 Minutes)

5-5-5

*Do these at 65% of your 1RM Deadlift. Control the bar on the way down. 3-4 seconds on the way down. Don’t bounce the bar going into the next rep.

Metcon (Time)

5 Rounds for Time:

7 Power Snatch (75/115)(105/155)

7 Burpees

7 CTB

16 Minute Time Cap

*Pick a weight on the snatches so you can get all 7 reps done in about a minute. They can be fast singles.

Scaling Options:

7 CTB- 7 Pull Ups + 7 Good Push Ups

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