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

#lafitness #goodlifefitness #lifetimefitness #crossfitnearme #personaltraining #toronto #torontocrossfit #crossfitinmississauga #crossfit #crossfitcrosscheckmississauga #teamcrosscheck #wod #workout #crosscheckcrossfit #gymnearme #mississauga #gymsnearme #crossfitmississauga #mississaugacrossfit #personaltrainer #oakvillecrossfit #gym #crossfit #crossfitcrosscheck #fitnesscoach

Featured Posts
Posts Are Coming Soon
Stay tuned...
Recent Posts
Archive
Search By Tags
No tags yet.
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square

CALL US TODAY!

416-473-8723

OUR LOCATION:

4020a Sladeview Crescent

Mississauga, Ontario

FOLLOW US ON SOCIAL MEDIA @crossfitcrosscheck

  • Facebook - Black Circle
  • Instagram - Black Circle
  • YouTube - Black Circle
  • Google+ - Black Circle