West Little Rock CrossFit – CROSSFIT
Warm-up
-Run 100m (down-hill) with hands behind your hips practicing pose method.
-Run 100m (up-hill) hands @ or slightly less than 90* angle, short steps and faster pulls than when you ran down hill.
repeat 3X @ 60% intensity
Metcon (AMRAP – Reps)
20 Min AMRAP
Max Wall Balls
***Everytime you stop, run 400m run. Score is reps of wall balls
Cool Down
walk 200m shaking your arms out and then static stretch for 10:00
