FRIDAY, DECEMBER 13TH 2019

CrossFit Fannin – CrossFit

Warm-up

1:00 Bike

15 Air Squats

1:00 Bike

50’ Bodyweight Walking Lunge

Back Squat (4×6)

Back Squat (20-25 Minutes)

4 x 6 @ 70% of 1RM

*All at the same weight!

Metcon (Time)

3 Rounds for Time:

400 meter run

30 Ab Mat Sit Ups

30 Dumbbell Front Rack Walking Lunges (50/70)

60 Double Unders

Rest 2 Minutes

20 Minute Time Cap

*One dumbbell held under your chin. For The lunges you can do them in place or walk 15 steps out and then 15 back.

Scaling Options:

60 Double Unders – :60 of Double

Under practice -120 Single Unders ​

UPDATES:

REMEMBER CHRISTMAS PARTY AT 6:30 AT THE GYM. GIFT MAX IS $20 FOR WHITE ELEPHANT GIFT EXCHANGE

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