Tuesday 8/27/2013 Bench Mark “DIANE”
We continue on with bench mark week. Great job on FRAN everyone. Make sure to log your times and stats into a log book or app that can help you track your progress.
If this was your first time taking part in FRAN you can officially say to someone, “Whats your FRAN time bro?” Pretty universal in the CrossFit community.
Make sure you drink plenty of water, eat clean and get plenty of rest. Remember to choose the WODS you took part in three weeks ago to compare. Here is the schedule at a glance. Let’s get SWOLE!!!
500 Meter row/ Ski/ Run
Foam roll Hips, quads and IT Bands
LAX Ball on scapula 2 Mins each side
3 sets of
5 inch Worms
20 Alt Lunges
Kick up to wall, lower body to ground, kip up
Work out prep
Take 3-4 sets of 6-7 reps to work up to working weight
Dead lifts (225/150)
Level 1/ Scale options
Scale load on dead lifts
Scale HSPU’s with Pike push ups on box/ push ups on floor
2013 08 26