301013

Warm-up
Row 30s on 30s off x10,
2 Rounds:
Knee grab, heel grab, twist x5/side,
Half split inch worm x5,
Throacic bridge x3/side
3 Rounds:
Handstand push-ups x10,
High box jumps x10,
FLR x30s
WOD
“Heavy Fran”
15-12-9
Thrusters 135/95,
Strict weighted pull-ups 45/25

POPULAR Posts

CrossFit Lite – September 22, 2023

Barbell power clean4 sets: 1 Clean DL to pockets1 Clean pull Emom 6 1 Power clean   3 rounds 20 min time cap 50 deadlifts 50 wall balls400m runmax power cleans

September 22, 2023

Front squat @22X1, build to a heavy set of 2 for the day  1-2 warm-ups + 3 heavy sets across: 8 barbell good mornings 3 heavy

CrossFit Lite – September 21, 2023

Tabata:SET 1 Odd: Hollow HoldEven: Arch Hold SET 2Odd: Plank Even: Wall sit 2:00 on 1:00 Off X10 sets:6 Slam ball/ lateral box jump over/ burpeeMax calories

START Today

Fill out the form below

Learn more about how joining our community can help you reach your health and fitness goals.