SATURDAY 190420

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“They do Push-ups”

21-18-15-12-9-6-3

Kettlebell Swings

Dips

REMINDER:

Triat is closed today but here is a workout you can tackle at home before you kick off your weekend. Use a kettlebell or dumbbell or anything you have to swing. Go as heavy as you can safely move the weight. Dips can be box, ring, bar, chair, couch…or can be push-ups if needed! Have fun and see you all Monday!!

WEDNESDAY 190417

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“Fran”

21-15-9

Thrusters

Pull-ups

RX: 95/65

Fran is arguably the most famous of the “girl'“ workouts written by CrossFit. If you ever mention on someone that you do CrossFit they may just ask you “What is your Fran time?”. So, let’s find out!

The stimulus of this workout is an all out sprint with only 45 reps of each movement in descending rep style. Here are some times to consider:

10:00+ Beginner

10:00-4:30 Intermediate

4:30 – 3:00 Advanced

3:00 or less Elite

Today we’ll aim to all be done before 10 minutes so we’ll choose a weight and pull-up scale to allow us to feel the stimulus of this workout. This one is done probably but once a year so get ready and LET’S GO!