West Little Rock CrossFit – CROSSFIT
(No Measure)
5 minute amrap:
50ft stiff legged bear crawls
7 burpee to bottom of air squat with 2 second hold (no jump or clap, just return to ground to begin next rep)
Shoulder Press
Every 2:30 minutes for 15 minutes (6 sets)-
Shoulder Press x 5 reps
Rx:
Barbell
Rx+:
Dumbbell
*Start with moderately challenging weight and build up to a max effort set for the day. 2-3 people per group.
**Work on thoracic/calf mobility between sets
Metcon (5 Rounds for time)
Every 4 minutes for 20 minutes (5 sets):
Rx+:
9 Bar facing burpees
3 Deadlifts @ 70% 1-RM
6 BFB
2 DL
3 BFB
1 DL
Rx:
185/115
*This is meant to be a sprint. Shoot for <2 minutes. If it’s taking longer than 2 minutes, lower the load.
