“seriouslyFRANtastic

J5 CrossFit – CrossFit

Ok, this is the benchmark of all benchmarks — today rise and grind and be the athlete you know you can be.

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Mobility

banded mobility

ankle

front rack

hip

shoulder

wrist

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Extra Credit

4 rounds

20 pwr snatch 75/55

10 ring dips

20 push ups

10 hspu