The Open
https://youtu.be/dxJzaVrGWZ0
The Board
9 minute Stations - 4 minutes to transition to the next. You will do one warm-up depending on your start station.
Fran Repeat (8/19/19)
Warm-Up/Mobility
- VIDEO Prize Squat
- VIDEO 3 Pt Hip Opener
- VIDEO Down Dog Push Back
- VIDEO Banded Lat Stretch
- VIDEO Cossack Squat
- VIDEO Tap Swing/Tap Swing Pull
Station #1
Fran.... There are some work-outs in CrossFit named after various girls. These are considered benchmark work-outs that are often repeated over time to check in on our progress. Keep in mind, Fran is hard! It is meant to be all out and fast! Don't be surprised (especially those up against a really good one), if you don't beat your score. The last time you did not do 2 other work-outs in 9 minutes along with it.
- Performance will follow a different rep scheme for pull-ups only. They will do 21 thrusters /15 Pull-Ups, 15 thrusters /9 pull-ups, 9 thrusters /6 pull-ups
- VIDEO How to Scale Pull-Ups
- VIDEO Thruster Tips
Station #2
https://youtu.be/sd4AfRKBWNA
Station #3
VIDEO Rowing Tipshttps://youtu.be/mNH3-TgBirM
