Lifting tonight….Crossfit… Spectator Sport….love it 

Warm up

• banded hamstring release 1 min per side
• banded hip floss 1 min per side 
• 20 jumping jacks
• 5 jump knee tucks
• 10 ps lunges 3/0/1 tempo
• 10 mouton climbers 
• 10 plank with rotation 
• 10 burps 

STRENGTH

Deadlifts 3-3-3-3-3 (build up in weight; NO dropping bar at top of movement) **Start at 75% Alternate with  5-8 Strict Handstand Pushups/ bottom up push ups Try SINGLE LEG DEADLIFTS,

BENCHMARK WOD

“FRAN” (you’re welcome) if you did fran yesterday do “Karen” or a missed girl from yesterday, Mary or Elizabeth   21-15-9 Thrusters @ (95/65) Pull-ups “Karen”  150 wall ball plus 400 m run when ball is dropped or resting or  “Mini Karen” 75 wall balls and 200 m run after completing 15 reps or sooner if ball is dropped or resting 

Finisher

3 rds Banded pull backs or ring rows