As promised, we will continue over the next few weeks to set ourselves some Benchmarks so that further down the line we can look back, and measure our progress accurately. The majority of the Benchmark WOD’s we will be completing are the famous CrossFit “Benchmark Girls”. Most of these can be found in the back of your CrossFit Teesside Diaries! If you have not yet purchased yourself a Diary to Record your Workouts, you can grab one from the Box for £10!

Here is Monday’s Benchmark Girl… “Fran”

Warm Up:
Row 500m
Ski 500m
Stretch & Mobilise

Thruster & Pull Up Tekkers

WOD:
“Fran”
21 – 15 – 9 Reps for Time of:
Thrusters @ 30/42.5kg
Pull Ups

* Scale WEIGHT as needed
* Scale PU’s for Band Assisted or Jumping PU’s, or Ring Rows

* Time Cap = 12 Minutes *