Thursday, October 12

ACTIVATION KettleBell Warmup :40 on :20 off 3 Rounds: KettleBell Deadlift Goblet Squat KettleBell Swing Single Arm KettleBell Clean & Jerk *One round of rest between each round *Choose a weight that allows you to keep moving, with minimal rest on the :45 seconds

Shoulder Press (9-7-5-3-1)

Warmup to 55% for 1st set of 9 Build to a heavy Set of 1- rep - Breathe in before pressing the bar above head, exhale once elbows are fully locked out - Squeeze hips and core prior to pressing to maintain strong midline positioning

Fran (Time)

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

CrossFit Benchmark Workout "Fran" - A Sprint like workouts, we expect this workout to take between 3-10 minutes - To maintain stimulus, choose a weight for your thrusters that you could complete at least 15 in a row when fresh MODIFICATIONS THRUSTERS - Modify weight PULL-UP - Strict Banded Pull-up - Ring Rows

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