FRIDAY, NOVEMBER 29TH 2019

CrossFit Fannin – CrossFit

Warm-up

3 Minutes on any Machine

1 Minute Couch Stretch Each Leg

2 Minute Frog Stretch

Back Squat (3×3)

Back Squat (20-25 Minutes)

3 x 3 @ 85% of 1RM

*All at the same weight. These are NOT tempo squats but keep good tension to the bottom and then come up with speed! 3 strong sets.

Metcon (Time)

For Time:

600 meter run

-Then-

4 Rounds of:

25 Ab Mat Sit Ups

50’ Walking Lunge (35/53)(53/70)

-Then-

600 meter run

* Lunges are with two dumbbells or kettlebells in the farmers carry hold position. These should be heavy but unbroken for 50’. The lunges are the workout.

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