THURSDAY, JANUARY 9TH 2020

CrossFit Fannin – CrossFit

Warm-up

2 Minutes on a Machine

-Stretch-

Hamstrings, Quads, Hips, Calves

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.
Back Squat (20 Minutes)

3 Rep Max

*Movement of the Month Re-Test! Try to hit a 5-10# PR FIRST! Don’t put the same weight on the bar as the beginning of the month.

Metcon (No Measure)

3 Rounds for Quality:

20 Single Leg Box Step Ups(35/50)

20 Single Leg Box Step Ups (35/50)

10 Back Squats (125/185)

*Do all the step ups on right leg and then all 20 on the left leg. 20″ on the box for everyone. Back Squats must be unbroken. Rest 2-3 Minutes after each round.

3 Rounds for Quality:

6 Bench Press

12 Strict Pull Ups

18 Deficit Push Ups

*6 Bench Should be challenging but unbroken! Rest 2 minutes after each round! Use a band for strict pull ups if needed. Push Ups are on 2 plates. You may not need to make them

deficit if normal push ups are

challenging.

*NO TIME COMPONENT TODAY JUST QUALITY MOVEMENT

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