Jump Out

"Fran"

21-15-9 Thrusters (95#/65#) Pull ups

10 minute cutoff

Refer back to 12/11/11

Not For Time

40 GHD Situps 40 Glute Ham Raises

Coaches Notes

Thank you to everyone who drove over to CrossFit Dallas Central to cheer on our athletes competing. We are all loving this big CrossFit community. Sometimes we forget that there are more of us out there than just our little gym. Great to see everyone competing and suffering together in the fight against mediocrity. Three more weeks to go!

Glute ham raises can be extremely tough on the hammies, make sure and drink lots of water pre workout to avoid any cramps. The majority of damage is done on the lowering portion, so try your best to lower quickly. Once you reach the bottom, snap yourself back up using your torso to gain a little momentum to take a bit of the stress off of the knees and hamstrings. You can also use the two handles to prop yourself up the rest of the way if you get stuck. Hamstrings that can hold more tension = bigger squats and bigger deadlifts.

I'm just gonna leave this here...