MONDAY, DECEMBER 2ND 2019

CrossFit Fannin – CrossFit

Warm-up

1 Minute Bike

15 Air Squats

1 Minute Bike

15 Goblet Squats

-Stretch: Hips, Hamstrings, Calves, Ankles

Back Squat (5×5)

Back Squat (25 Minutes)

5 x 5 @ 70% of 1RM

*Strong sets of 5 here. These are not tempo, but still focus on keeping good tension on the way down. SPEED on the way up!

Metcon (Distance)

20 Minute Alternating EMOM:

Bike/Row/Ski for Max Distance(meters):

1 Minute Tempo

1 Minute Recovery

*Alternate between 1 minute just above your 5K pace (maybe 3-6 seconds off), The next minute is a “Recovery Pace” but that recovery pace should be NO MORE than 15-20

seconds slower than 5k pace!

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