Here's a fun ten seconds!
⭐⭐⭐REGULAR SCHEDULE!⭐⭐⭐
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips
2. Front Squat
3@65%
3@70%
2@75%
2@80%
1@85%
1@90%
If you do not know your 1RM then ascend up to a heavy set of 2 for the day following
3-3-3-3-2-2-2
3. 🌈“Super Fran”🌈
For time
21-15-9
Burpees over the Bar
Thruster 95/63
Pull-ups
(11 minute cut-off)
LIII:as rx’d
LII: Scale Thruster weight as appropriate, banded pull-ups or ring rows as needed.
LI: 12-9-6
Burpees
Thrusters
Ring Rows
Have fun!