Fran

Hammonasset CrossFit – CrossFit

Warm-up

300m Run or Row

:30 Seconds each movement

Side Lunges

Active Spidermans

Air Squats

Active Samson

Slow PVC Front Squats

Push-up to Down Dog

Slow PVC Thrusters

Straight Leg Walkouts

Banded Walks

10 steps Left + 10 squats

10 steps Right + 10 squats

5 steps Left + 5 squats

5 steps Right + 5 squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Couch Stretch: 1 Minute Each Leg

Front Rack Stretch: 45 Seconds

Ankle Stretch: 45 Seconds Each Leg

Child’s Pose: 45 Seconds

Movement Prep

Pull-up Prep:

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

Thruster Prep:

3 Pausing Front Squats

3 Push Press

3 Thrusters

– – – – – – – – – – – – – – – –

Build to Lighter Weight

– – – – – – – – – – – – – – – –

3 Pausing Front Squats

3 Push Press

3 Thrusters

– – – – – – – – – – – – – – – –

Build to Workout Weight

Rehearsal

1 Round:

3 Thrusters

3 Pull-ups

2 Thrusters

2 Pull-ups

1 Thruster

1 Pull-up

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Finisher

Coach’s Choice Abs

Group Stretch

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