Fitness Heroics – CrossFit
Time to earn tickets. I WILL DO THE DRAWING AT THE END OF OPEN GYM @ 11AM!!!!!!!
Yoga/Mobility
-Wrists
-Lats
-Upright Titanic Full Nelson
Come in at 8:30am if you want me to voodoo floss anything.
Warm-up
Thruster Warm up (No Measure)
2 rounds w/ only a bar
5 Deadlifts
5 DL w/ High Pull
5 Power Cleans
5 Overhead Press
5 Front Squats
5 Thrusters
WOD
New Year, New Fran (AMRAP – Rounds and Reps)
12 minute AMRAP
(As Many Round and/or Rep As Possible)
Scaled:
10 Thrusters, any weight that is appropriate
10 Ring Rows or any modification of pull-ups
RX:
10 Thrusters, 95/65
10 Pull-ups
RX+:
10 Thrusters 105/75
10 Chest-2-Bar
You get an extra ticket for every 2 full rounds you complete along with a ticket if you PR.
Cash Out
Take this time to attempt to PR ANYTHING you already have a score for in WODIFY. You will earn a ticket for each PR obtain up until 11am when I do the drawing.