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Jumping Fran (FK.DW Tuesday 060911)

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Posted 05 September 2011 - 05:00 PM


Warm-Up



Skills
3 ball juggle: Juggle 3 balls for 1 minute. Rest 30 seconds then repeat. On the second minute, count number of drops and perform 5 push-ups per drop at the end of the workout.


Strength
Deadlift 3×3


Conditioning
For Time:

21-15-9

Thrusters (@55% Max press)

Box Jump

Add weight to the Thrusters and compare to 090811



Flexibility and Cool-down
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View this on the website
- Stephen A Hollingdale
- http://www.crossfitgu1.co.uk - http://www.twitter.com/crossfitgu1
- Quis nos vita operor refero infinitio
- Si vis pacem para bellum
- M/38/~75Kg

I don't use machines... I am one!
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