Oh Fran we love you!!

9:00am Fran. Good times, good times!!

9:00am Fran. Good times, good times!!

WARM UP

3 Rounds:
25 Dubs
10 PVC Pass Throughs
10 PVC OHS
10 Ring Rows
10 Push-ups
10 Sit-ups

OHS Prep

STRENGTH

OHS
5-4-3-2-1

WOD

“Fight Gone Bad”

Three rounds of:
Wall-ball, 20/14
Sumo deadlift high-pull, 75/55
Box Jump, 20″ box
Push-press, 75/55
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

About crossfit22

Trainers: Kathy Gunther 801-652-4745 Liz McBride 801-913-4096

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s