Friday, 6/5
Thursday, 6/4
June 4, 2015Introducing CrossFit DC’s “Base Camp”
June 5, 2015
Warm-Up
3 Rounds of
5 Hanging Scap Retractions
10 Squats
5 PVC Dislocates
10 Spider Lunges
Met-Con Prep
1 x 5 Front Squat + 5 Strict Press w/ bar + 5 Kip Swings
1 x 5 Thrusters (light) + 5 Kip swings
1 x 3 Thrusters (moderate) + 3 Pullups + 10 Jump Squats + 20 Jumping Jacks
1 x 3 Thrusters (working weight) + 10 Jump squats
Met-Con – “Fran” (10 min cap)
21-15-9
Thrusters (M:95/75/65; W:63/53/45)
Pull-ups (scale to single band or Ring Rows)
Accessory
2 Rounds, NFT,
10 Half Kneeling Palloff Press/side
10 DB Powell Raise/side
0 Comments
First time I’ve done Fran and thankfully had some motivation in the class to actually go for rx rather than 75# despite knowing what 95# thrusters do to me. Made it in 8:33 – now there’s a benchmark to improve on so I guess I will have to get to work on front squats and thrusters!