10. November 2023
Nov
10
CrossFit – Fri, Nov 10
Warm-Up
Warm-Up
3 sets
– :20/side Banded Front rack stretch
– 5 Air Squats @ 2121 tempo
– 10 Scap Pull ups / arch to hollow Swings / Kipping Knee to chest
Progress movement with each set
+
Workout Prep
5-3-1
– Thrusters
– Toes to Bar
Strength / Skill
Front Squat (Every 2:30, for 10 minutes (4 sets):
– 5 Front Squats
Loads per set (by %): 60, 65, 70, 70)
– 5 Front Squats
Loads per set (by %): 60, 65, 70, 70)
WoD
Fran’s Friend (Time)
9-15-21 Reps for Time:
– Barbell Thruster @43/30kg
– Toes to Bar
Time Cap: 7 minutes
Cooldown / Cashout
Core Cashout
5 minute clock:
Max Hollow Hold
If you stop early, rest 30 sec then perform 20-30 more sec. Repeat this until 5 minute mark
