CROSSFIT
Build to a heavy thruster.

"FRAN"
For Time:
21-15-9 Thrusters 40/30kg
Pull-ups

CROSSFIT BASICS
Build to a heavy thruster.

For Time:
21-15-9 Thrusters 20/15kg
Jumping Pull-ups

COOL DOWN
Build up to a heavy double chin pull-up.

CFP+ PERFORMANCE
Stamina
5 Rounds For Time:
200m Run
200m Walk
*Record every 200m run time.

CROSSFIT
4 Sets:
5 Toes to bar + :20 sec L-hang Hold

5 Rounds For Time:
400m Run
1 Legless Rope Climb
3 Rope Climbs 

CROSSFIT BASICS
4 Sets:
5 Knee tucks + :20 sec knee tuck hold

5 Rounds For Time:
200m Run
10 Pull-to-Stands

COOL DOWN
3 Sets:
:30 Wrist Extension Stretch / Side
:30 Rocking Calf Stretch / Side

CFP+ PERFORMANCE
Skill
8 Sets:
:20 Handstand Hold
​Rest :10

CROSSFIT
For Time:10 Muscle-ups
100 Air Squats
10 Muscle-ups
100/75 Calorie Row

CROSSFIT BASICS
For Time:
10 Low Ring Muscle-up Transitions
60 Air Squats
10 Low Ring Muscle-up Transitions
60/45 Calorie Row
COOL DOWN
3 Sets:10 Cuban Press (pvc)
5 ATY Drill (no weight)

CFP+ PERFORMANCE
Strength
1 Clean Deadlift +
1 Power Clean +
1 Hang Clean +
1 Front Squat.

​CROSSFIT
Accumulate:
1:30 Weighted Hollow Hold 
30 Single-Arm KB Renegade Rows / Arm
 
For Time With A Partner: 
150 KB Swings 24/16kg
1 Mile Run 
150 KB Swings
- Run at the same time with your partner.

CROSSFIT BASICS
Accumulate:
1:30 Weighted Hollow Hold 
30 Single-Arm KB Renegade Rows / Arm
 
For Time With a Partner: 
50 KB Swings 16/8kg
400m Run 
50 KB Swings 
400m Run
- Run at the same time with your partner.

​CROSSFIT
Accumulate:
50 Pike-ups on Rower 
25 Medball V-ups
 
12min AMRAP:
6-9-12-15...
Calorie Row 
Wall Balls 
- Add 3 reps to each movement after each completed round.

CROSSFIT BASICS
Accumulate:
50 Pike-ups on Rower 
25 Medball V-ups
 
12min AMRAP:
3-6-9-12...
Calorie Row 
Medball Thruster

​CROSSFIT
Build to a heavy squat clean single
 
16min AMRAP:
6 Front Squats 90/65kg
6 Deficit Handstand Push-ups

CROSSFIT BASICS
Build to a heavy squat clean single
 
16min AMRAP:
6 DB Front Squats 15/8kg 
6 Push-ups

STRETCHING
3 Sets:
:30 Standing Hamstring Stretch / Side 
:30 Quad Stretch / Leg

CFP+ PERFORMANCE
Stamina
EMOM 10: 
10 Burpees

CROSSFIT
3 Sets:
12 Alternating Seated DB Strict Press 
12 Box Assisted Single-Leg Squats 
12 Double DB Bent Over Rows
 
For time:
30 Toes-to-Bar 
40 Alternating Single-Arm DB Snatch 22.5/15kg
50 DB Box Step Overs 22.5/15kg
40 Alternating Single-Arm DB Snatch 
30 Toes-to-Bar

CROSSFIT BASICS
3 Sets:
12 Alternating Seated DB Strict Press 
12 Box Assisted Single-Leg Squats 
12 Double DB Bent Over Rows
 
For Time:
15 Lying Toes-to-Bar 
30 Alternating Single-Arm DB Snatch 12/8kg 
25 DB Box Step Overs 12/8kg 
30 Alternating Single-Arm DB Snatch 
15 Lying Toes-to-Bar

COOL DOWN
3 Sets:
1:00 Press-ups 
:30 Alternating Figure-4 Stretch 
:30 Couch Stretch / Leg

CFP+ PERFORMANCE
Skill
3 Sets:
1:00 Max Distance Handstand Walk or,
Max Wall Walk 
Rest 2:00

​CROSSFIT
For Load:
Heavy Squat Snatch + Overhead Squat
 
3 Rounds For Time:
10 Overhead Squats 60/40kg
50 Double Unders

CROSSFIT BASICS
For Load:
Heavy Squat Snatch + Overhead Squat
 
3 Rounds For Time:
10 Overhead Squats 20/15kg
50 Single Unders

COOL DOWN
3 Sets 
:30 Banded Shoulder Stretch / Side 
:30 Tricep Stretch / Side 
:30 Doorway Stretch / Side

CFP+ PERFORMANCE
Skill
On a 10:00 clock:
Max Strict Muscle-ups 
Rest :30 between all sets

CROSSFIT
5 Sets For Load: 
5 Strict Pull-ups + 3 Strict Chin-ups
 
Hang Power Clean & Jerks
3-3-3-3-3-3-3

CROSSFIT BASICS
5 Sets For Load: 5 Strict Pull-ups + 3 Strict Chin-ups
 
Hang Power Clean & Jerks
3-3-3-3-3-3-3

COOL DOWN
3 Sets 
:30 Banded Shoulder Stretch / Side 
:30 Tricep Stretch / Side 
:30 Doorway Stretch / Side

CFP+ PERFORMANCE
Strength
6 Sets for load:
6 Back Squats 
*Increase loading across sets