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Components

Fran

Settings

Workout

Monday!

Warm-up

20 cal bike
400m run
20 cal bike

Line Drills:
Leg swings
Toe touches
Lunge back lean back
Lunge behind

Couch Stretch - 1 min each leg
Banded Front Rack - 1 min each arm

2 rounds:
10 hollow arch kips
10 Jumping Air Squats

Get barbell:
Thruster brief
Pullup brief

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

You must participate in tabata for Fran score to be input into computer

Metcon

Metcon (No Measure)

Tabata Situps
4 minutes - :20 on :10 off

You must participate in tabata for Fran score to be input into computer

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, May 21, 2018

Male Clients

1

Brett
Martin

6:30 PM CrossFit

3:40

2

Gabriel
Ramos

4:30 PM CrossFit

4:32

3

Jose
Flores

5:30 PM CrossFit

4:33

4

chris
collins

4:30 PM CrossFit

4:58

5

Thanh
Le

6:30 PM CrossFit

5:06

6

Derick
Elrod

6:30 PM CrossFit

5:12

7

Robert
Rangel

4:30 PM CrossFit

7:04

8

Private

6:30 PM CrossFit

8:15

9

GARY
O'NEIL

5:30 PM CrossFit

9:40

10

mario
palacios

4:30 PM CrossFit

9:45

11

Federico
Barrai

5:30 PM CrossFit

11:56

12

jacob
verdin

6:30 PM CrossFit

6:36

65#, pu

13

Matthew
Daniels

4:30 PM CrossFit

9:20

95#

14

Max
Longoria

5:30 PM CrossFit

12:33

95#

Female Clients

1

Brandy
Le

12:00 PM Noon CrossFit

4:54

But with a belt

2

Miriany
🇵🇷 Hornberger

12:00 PM Noon CrossFit

5:39

but with a belt *only on the 1st round Matty lite 🙄

3

Kasi
Bevel

5:30 PM CrossFit

8:14

4

JuJu
Ardoin

6:30 PM CrossFit

8:55

5

Cloud
☁️ ramos

4:30 PM CrossFit

12:43

6

Precious
Dominguez

5:30 PM CrossFit

4:28

jumping pu/65#

7

Maria
Clara Rios

12:00 PM Noon CrossFit

4:38

65# and jumping pull ups

8

Elisa
Ramos

4:30 PM CrossFit

5:38

15#, rr

9

Hillary
Rangel

4:30 PM CrossFit

6:50

rr, 55#

10

Jamie
Sutton

5:30 PM CrossFit

6:52

purple

11

Dinara
Sunagatullina

5:30 PM CrossFit

7:22

25#, rr

12

Isabel
Lewis

6:30 PM CrossFit

8:18

65#, jumping pu

13

Cassandra
Weber

6:30 PM CrossFit

8:27

55#, pu

14

Samantha
Weber

6:30 PM CrossFit

9:43

35#, rr

15

Brittany
Bareis

12:00 PM Noon CrossFit

12:45

65# and jumping pull ups