Crossfit – Playing with Fran

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Tina 3 days before the birth of her baby boy

Super Mum - 3 weeks after the birth

Workout of the day:

In teams of 4 complete:

Part 1:
Playing With Thrusters (10 Minute Time Limit)
Each team starts with 1 Empty Bar. Each member takes a turn completing one rep of a Thruster.
Then add 10 5kg to bar. Repeat the cycle of reps (1 each person).
Continue adding 5kg per round. If someone drops out / Fails, then keep going until final person fails.
Score is highest load lifted.

Part 2:
Playing With Pull Ups (10 Minute Time Limit)
Each team takes turn performing unbroken pull ups in ladder sequence.
First round, everyone does 1 Rep, second round everyone does 2 reps, etc. Continue in rotation until people drop out. Continue until last person fails at unbroken set. Score is highest set of unbroken pull ups.

Part 3:
Team Fran with Running (20 Minute Time Limit)
AMRAP “FRAN” + AMRAP 400M RUNS in 20 MIN.
21-15-9 – Thrusters & Pull Ups / + 400 M Runs Working 1 person at a time, complete as many entire sets of “FRAN” (in order) as possible in 20 Minutes.
The catch is, there must always be ONE PERSON running a 400 M during this workout.
Final score is TOTAL 400 M RUNS + TOTAL SETS OF “FRAN” completed. Rx is 42.5/30kg.

Weight Loss: Eat and exercise like a Hollywood bride
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