29
Apr
20 rep BS
Centennial CrossFit – CrossFit
Warm-up
Specific Warm up to Movements (No Measure)
400 m run/500 m row then:
2 rounds of elements in the WOD – instructional tips/tricks.
Then: 1′ hold couch stretch/each side.
1′ hold heel stretch/each side.
1′ Shoulder stretch.
Weightlifting
Back Squats
20 rep
Warm up with low reps, and 20 reps should be a struggle. Push yourself!
Metcon
Nautical Fran (Time)
For Time
21 thrusters 95/65 (135/95)
21 pull ups
Row 500 meters
15 thrusters
15 pull ups
Row 500 meters
9 thrusters
9 pull ups
Row 500 meters