Group Warm up
Line Drills
then 2 rounds
10 Cs and Ds
10 squats
10 pushups
5 pullups
5 empty bar thrusters
5 pushups
then add on the weight you are going to use for Fran and do 5-10 more reps
Metcon:
21-15-9
Thrusters 95/65
Pullsups
*Scale accordingly - you can reduce the weight, or modify the pullups
*remember to have a rep scheme in mind.
Here are some ideas for rep schemes:
option 1 (go all out - not recommended for intermediate or beginners)
21 thursters
21 thrusters
15 thrusters
15 pullups
9 thrusters
9 pullups
Option 2 (Halfsies - Cut everything in Half - great for intermediate levels)
12,11 Thrusters
12,11 pullups
8, 7 thrusters
8,7 pullups
5,4 thrusters
5,4 pullups
Option 3 (divide by 3 - good for beginners)
7,7,7 thrusters
7,7,7 pullups
5,5,5 thrusters
5,5,5 pullups
3,3,3 thrusters
3,3,3 pullups
Whichever you choose, just remember to stick to it.
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