Buy In:
10 Air squats
8 Tuck Jumps
6 Push ups
3 Rounds
Bar Rolling/Triceps
Bar/Ball Shoulder Mobility
Goat Work
WOD:
“Fran”
Thrusters
Pull-ups
21-15-9
Go get it!!!
Cash Out:
Quad/Roller
Shoulder/Ball work
Ladies! Make sure you get registered for the C.H.I.C.S. WOD at the Praus House Saturday at 1! A great day to introduce your friends to CrossFit!! Be sure to bring a snack to share (paleo of course) Don’t miss it!