Monday, July 13, 2015


5x5 Box Squat @ 50% + 25% band tension (blue/red)

2 Rounds:
1a) 10 / leg Bulgarian split squats
1b) 12 Barbell good mornings
1c) 50 standing banded crunches

For Time:
Thrusters (95/65)
Pull ups

Tip of the Day
Fran is the epitome of programming genius.  She hits every muscle group.  Her desired stimulus is an all out sprint with the top CrossFitters having times around the 2:00 mark.  Scale appropriately so that the result for you is an as fast as possible sprint.