Frantastic

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up Mob 1 (No Measure)

KB Shoulder Smash 1 min each side

Roll Quads 1min each side

Roll Hamstring 1 min each side

Lacrose Ball Calf Smash 1 min each

Inchworm x 3

lunge x 10

Double Crunch x 10

Skills

Work on Handstands, Kipping or DUs 10min Skin the cat

Weightlifting

Shoulder Press (5 x 5 start at 50% then work to heavy e2m)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
43kg and 32kg Rx