CrossFit Workout 8/9/18 Thursday

Warmup
10:00 of
:20 single arm ring row hold/side
10 breaths in front rack stretch
10 empty bar thrusters

Workout Warmup
Every 4:00 by 6 rounds
3 thrusters, building to a heavy set
pullup warmup
a rowing sprint start

CrossFit Workout
Fran
21-15-9
Thrusters
Pullups

Coach’s Note
The thrusters should be unbroken. This should be a sub 6:00 workout. If you’re good at pullups, try for unbroken. If you know that unbroken pullups won’t happen, have an early break strategy so you can keep moving. Consider 7/7/7 5/5/5 9 if you’re max pullup set is 15-20 reps.

Conditioning
Make up something

Lift
make up something

Skills
make up something.