FRAN!…with a twist

19
Mar

FRAN!…with a twist

Centennial CrossFit – CrossFit

View Public Whiteboard

Warm-up

WARM UP (No Measure)

Run 400m or Row 500m

Coach’s Choice Dynamic Stretch

Metcon (Time)

21-15-9

Thrusters

Pull ups

Rest 3 minutes

21-15 -9

Push press

Ring pulls

Rest 3 min

21-15-9

Front Squat

Pushups

RX 95/55

RX+ 115

Extra Credit

5 rounds of plank

1:00 on/:30 second rest