Friday with Fran
CrossFit Reaction – CrossFit
Warm-up
Minutes 0-20
Metcon (No Measure)
i. With a partner in “I go, you go” fashion:
200m Run
400m Run
200m Run
400m Run
ii. Dynamic Warm-Up
Coach’s choice
iii. 3 Sets
10 Thrusters (start empty, work up to 10lbs over workout weight, ex 35#, 65#, 75#)
5 Ring Rows
Conditioning
Minutes 25-45
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Strength
Minutes 45-55
Metcon (Weight)
Beach Bod Finisher:
2-4-6-8-10-8-6-4-2 of:
Dumbbell bicep curls (both arms same time)
Dumbbell bent over row (both arms same time)
ENJOY!
Pick a weight you can move through unbroken each set. Don’t forget to flex 🙂
