crossfit du jour

Warm Up: x2
10 shuttle runs
10 dislocates
10 overhead squats
10 walking lunges
10 wall squats
10 hollow rocks <- weird

Skill:
3 sets 10 reps
GHD back extension
GHD hip extension

WOD: FRAN!
21 - 15 - 9
Thrusters
Pullups


My time: 11:20, My weight: 40lbs, My Pull Ups: Purple + Black bands

For my first shot at Fran, I guess I'm not disappointed. Prescribed weight for women is 65lbs and no pull up bands. This apparently is the crossfit 'test yourself' workout, you can gauge your level with this one.

This is a woman destroying Fran in less than 3 minutes at RX