Francis is ready for those Rows!!
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Crossfit Kids: 4:30 p.m.
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Weightlifting
Three Sets:
Front Rack Walking Lunge
8-10 Reps @ 2011
Rest 60-90 Seconds
Turkish Get Up
2-3 Reps Each Arm
Rest 60-90 Seconds
Prone Planks
Hold 60-90 Seconds
Rest 60-90 Seconds
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Metcon
Complete as many rounds and reps as possible in 5 minutes of:
Dumbbell Weighted Burpees x 3 reps
Alternating Dumbbell Rows from the Plank x 5 reps (each arm)
Dumbbell Thrusters x 7 reps
Dumbbell Weighted Burpees x 3 reps
Alternating Dumbbell Rows from the Plank x 5 reps (each arm)
Dumbbell Thrusters x 7 reps
Rest two minutes and then repeat.