We're going to get after one of the most notorious Crossfit workouts- FRAN
Do some mobility to ready for thrusters and pullups.
Talk to me about scaling options for pullups.
Warmup:
Easy Row
General Dynamic
Squat Prep
Skill/Strength:
5 sets of 3 thrusters, working up to a heavy-ish set of 3.
Practice a few kipping pullups after each set to get ready for WOD
WOD:
Fran-
21-15-9
Thrusters
Pullups
Girls use 45# on the thrusters. If you are feeling bold give 65# a try.
Guys use 75-95#. Don't be afraid to go with a heavier weight.
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