Fran

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

HIP MOBILITY

0:20 Static Spiderman

0:20 Runner Lunge

0:20 Half Kneeling Hamstring Stretch

0:20 Adductor Stretch

[All on one leg then switch]

1:00 Rig/Rack Assisted Squat

5 Air Squats

0:10 Pull Up Bar Dead Hang

5 Arm Circles Backwards and Forwards

Tiger Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Weightlifting

Thruster (7-5-3)

build to a heavy 3

Metcon

Fran (Time)

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

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