“FRAN”

LINS FITT – Functional Fitness

Warm Up

WU: Warm-up (No Measure)

WOD BRIEF + GROUP WARMUP (0:00 -12:00)

:30 Seconds

Side Lunges

Active Spidermans

Air Squats

Active Samson

Slow PVC Front Squats

Push-up to Down Dog

Slow PVC Thrusters

Straight Leg Walkouts

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Couch Stretch: 1 Minute Each Leg

Front Rack Stretch: 45 Seconds

Child’s Pose: 45 Seconds

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

Movement Prep

3 Pausing Front Squats

3 Push Press

3 Thrusters

Metcon

WOD: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Leaving time for two heats here

If there is a time to dig deep and push the limits, today is the day. Let’s be smart as always, but start off the New Year by getting pretty uncomfortable.