fbpx

Friendly Fran Ish

P6 CrossFit – Online Programing

View Public Whiteboard

Warm-up

10 Big arm circles (forward/backward)

10 Alternating lunge elbow to the floor (total)

10 Dynamic squat stretch

Friendly Fran Ish Bodyweight (Time)

3 rounds:

40 Jumping Air Squats

10/10 Single Arm Bent Over Rows (Each Arm) OR 20 Chair Dips

WORKOUT STRATEGY & FLOW:

This workout is FAST! Aim for close to unbroken sets – start with a big set and then hold on!

Make sure to open the hips on the jumping air squats.

Don’t force range of motion on the chair dips, but get as much as you can!

Friendly Fran Ish Minimal (Time)

3 rounds:

20 Double Dumbbell Thrusters 50s/35s

20 Double Dumbbell Bent Over Rows 50s/35s

WORKOUT STRATEGY & FLOW:

This workout is FAST! Aim for a big set and then chip away to get 20 each time.

Make sure to open the hips on the double dumbbell thrusters. Aim for sets of 5+

The double dumbbell bent over rows will be difficult! First, scale the weight if needed. If you only have a heavier dumbbell, sub 10 reps per arm.

Accessories

3 Sets:

10 Suitcase Deadlifts (each side)

15 Single Leg Calf Raises (each side)

20 Hip Bridges

    Leave a Reply

    Your email address will not be published. Required fields are marked *

    [uael-template id="home-intro"]