Rich B Starting Fran at his Crossfit Level 1 Cert

Warm Up:

Dynamic Warm up

• Butt kicks
• Leg Swings
• Lunges
• Inch Worm w/ alternating Side planks
• Bear Crawl Forward
• Bear Crawl Backward

Skill Work:

• DB Front Squat
• DB Thruster
• DB Renegade Rows

The WOD:

Renegade Fran

21 - 15 - 9 Reps of

• DB Thruster (35#)
• DB Renegade Row (alternating arms, left + right = 1 rep)

Cool Down:

• Joint mobility cooldown
• Stretching

Recommended Reading:

Crossfit: The New Truth Serum

http://www.crossfitwatertown.com/2009/11/17/crossfit-the-new-truth-serum/

The Little Rules of Action:

http://zenhabits.net/2009/11/the-little-rules-of-action/

Why Risk is worth it:

http://the99percent.com/tips/6103/the-40-30-30-rule-why-risk-is-worth-it

The Paleolithic Solution Episode 1:

http://robbwolf.com/?p=864

The Secret Garden:

http://www.crossfit.com/cf-affiliates/2009/11/wednesday_091118.html

Operation Iron Cross

http://www.urbangetsdiesel.com/2009/11/operation-phoenix-and-again-faster.html