“Fran” at Charter Oak CrossFit

Charter Oak CrossFit – CrossFit

Warm-up

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

Metcon

Fran (Time)

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

21-15-9

DB Thrusters

Low-bar Pull-ups

Cash-Out

Core Work

10mins Core work- Coach led




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