Friday December 23, 2022

Warmup

2:00 Bike/Row

10 Cossack Squats

5/way DB Halos

10/Arm DB OH Press

5 Goblet Squats

5/Side DB Thruster

3-5 Negative Pullups

Mobility

10 Squat to Stands

:20 Samson Stretch

:20 Downward Dog

10 Shin Switches

Skill/Strength

Back Squat 8/6/4/2

Add weight each set if possible.  Then, spend some time warming up thrusters.

WOD

Fran

Thrusters

Pullups

21/15/9

F:  wallballs and ring rows 30/20/10

P1:  95/65 (this is the RX for this workout)

P2:  75/55

C:  heavier barbell; chest to bar pullups

C+:  Frantasy Land (google it)

Or…

CrossFit Open 15.5

Cal Row

Thrusters

27/21/15/9

F:  wallballs instead of thrusters

P1:  95/65 (this is the RX for this workout)

P2:  65/45

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Regular schedule on Friday Dec 23.  The gym is closed on Saturday Dec 24.  Regular schedule on Monday Dec 26. 

Merry Christmas from BHCF!