monday – 12th, 2017


CrossFit 972 – CrossFit

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Weightlifting

a: Arnold Press (4×12)

each step of lift should take 1.5 seconds. do not rush, slow and controlled.

b: Skull Crushers (4×12)

Keep torso on bech and humerus verticle.

Lower weight to just above head and go back to extension.
use barbell