TUESDAY, DECEMBER 10TH 2019

CrossFit Fannin – CrossFit

Warm-up

3 Minutes on any machine

2 Rounds:

10 Goblet Squats

10 Single Leg Romanian Deadlifts (one kettlebell)

5 Inchworms + 2 Push Ups

3 rep max back squat (1×3)

Back Squat (20-25 Minutes)

3 Rep Max

*This is our December MOVEMENT OF THE MONTH! Work up to a 3 rep max as our test-in.

Metcon (Weight)

Squat Clean (20 Minutes)

5 x 1 @ 65% of 1RM

5 x 1 @ 70% of 1RM

*This is technique work. Focus on speed and footwork! 5 Reps at 65%, rest as needed. And then 5 more a little heavier.

Enter in last 5s loading but put first 5s in box

CASH-OUT

Weighted Sit Ups

25-25-25

*Do this with the last 5-7 minutes of class. Hold a dumbbell across your chest. Anchor your feet under something if needed.

UPDATES:

1. We have gift certificates available if anyone needs one!

2. We are starting our “Loyalty Program”. How does it work? I have the cards you just ask for one and when you bring in 5 people who sign up for a membership then you get your next month FREE! No expiration date!!!!

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