CrossFit (Performance)
Every 3 minutes, for 12 minutes (4 sets): Back Squat x 5 reps @ 32X1 B. “Fran on Repeat” Every minute, on the minute, for 5 minutes: 12 Thrusters (95/65 lbs) 12 Pull-Ups If your “Fran” time is not yet under 5 minutes, please scale down the repetitions. If, on the other hand, you have a sub-3:00 Fran time, please scale up and perform 15 reps of each movement on each minute. CrossFit (Fitness) A. Every 90 seconds, for 12 minutes (2 sets each) of: Station 1 – Left Leg Bulgarian Split Squat x 8-10 reps @ 31X1 Station 2 – Right Leg Bulgarian Split Squat x 8-10 reps @ 31X1 Station 3 – Ab Wheel or Barbell Roll-Outs x 8-10 reps @ 3010 Station 4 – Reverse Snow Angels x 15 reps @ 2020 B. Complete as many rounds and reps as possible in 5 minutes of: 12 Dumbbell Thrusters 6 Strict Pull-Ups
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December 2020
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