070328 Wednesday – Fran’s little sis’

++ Next SHED Session, Thu @1900H ++

Scaling and technique are important components to CrossFit. If you don’t scale to match your fitness and experience and/or, if your technique is flawed, you risk burn out, failure, or worse, injury.

For scaling tips, check the CF message boards – or ask one of our trainers at info@diablocrossfit.com. See today’s wod for a scaled version of Fran. Likewise, for techniques, check out our video and exercise links. Spend time every workout practicing your form.

DCF wod: Front Squat w/u & Fran’s Little Sis’

For warm-up, broomstick Front Squats: 5, 5, 5, 5, 5

Note: to practice form, stand in a doorway (or squat cage) with the broomstick making contact. Broomstick should contact doorway throughout the entire range of motion – head up, chest up, lower back arched, shoulders back and tight, FEET FLAT!

Fran’s Little Sis’

21-15-9 reps for time:

Jumping Pull-Ups

Push Press (65lbs)

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