Hey Fortitude Family! No scheduled workouts for Monday. A lot of people are still out of town and rest days are always a good thing! Hope everyone had a great weekend and we’ll be back to gettin’ after it CrossFit style on Tuesday! (The gym will be open if you’d like to do a workout) I’m also done with track so I will be there from now on in the afternoons too! whoo-hoo!!!
FREE DAY
-Work on a Skill
-Learn a new skill
-Do a favorite WOD
Kieren was doing back extensions and says to me "Get me a kettlebell or something!"
Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps
For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.
Good Job on Fran yesterday!!! Top times were: Caleb 3:20, Chris K 4:47, Sam 4: 51, Tyrel 5:32, Michael 5:45
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Back Squat 5-5-5-5-5 reps
STRENGTH WOD
Complete as many rounds as possible in 12 minutes:
5 Pull Ups
10 Push Ups
15 Double Unders