WARM UP – MOBILITY
Dynamic hip and shoulder circles, cat cows, bird dogs, scorpions, iron crosses
Pre-squat hip opener stretch
2 rounds:
15 KB swings
10 KB Goblet squats
6-8 pull-ups or ring rows
—
Review /tech squat cleans w/ empty barbell
WOD A
CLEAN X 3
Every 2:30 x 5 sets: Squat clean x 3 (1.1.1.)
– Rest 5-7s between 3 lifts
– Build to a moderately heavy (but not max) set of 3 (all 3 reps should look the same!)
WOD B
FRAN
21-15-9
Thrusters (95/65lbs)
Pull-ups
— OR —
*Only attempt “Complex Fran” if you have completed Fran Rx’ed multiple times, and have completed it in under 5 mins.
COMPLEX FRAN (2018 CROSSFIT GAMES – MASTERS)
Complete for time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters
Men: 95 lb.
Women: 65 lb.
ACCESSORY
Crossover Symmetry Recovery
—
“Durate Core”
5 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest
(Scale reps down so you can complete each set unbroken)
