FRIDAY, MARCH 20TH 2020

CrossFit Fannin – CrossFit


Warm-up

400 meter jog

Good group stretch 5-10 minutes as a class

Metcon (Time)

FOR TIME:

400 meter run

40 Burpees to touch

400 meter run

40 dB alt Powersnatch (35/50)

400 meter run

40 box jumps (20/24)

400 meter run

Modifications:

400 run-500 row-200 run

Burpees- elevated

Powersnatch-loads

Box jumps- height

HOME: Metcon (AMRAP – Rounds and Reps)

4 Rounds:

2 Minute AMRAP:

200m Run

Max Reps Burpees with remaining time

1 Minute Rest

2 Minute AMRAP:

15/20 cal row

Max Reps Kettlebell Swings (dB)with remaining time

1 Minute Rest

* if no equipment 200 run=1:00 high knees

Row=run 200 or roughly 1:00

Kbs- situps

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