West Little Rock CrossFit – CROSSFIT
Warm-up
General warm up + 5 reps of all movements in the wod (sans running)
Skills
L-sit
+
Russian Dips
Metcon (Time)
For Time
60 Box Jump (stepping down) / step ups
50 Air squats
40 strict pushups
30 Pull ups or Pull up progression (no ring row)
20 GHD/ Sit ups /
1000m Run.
Rx Step ups/sit ups/scaled pull ups or push ups
Rx+ Box Jumps/ghd/strict push ups/ unassisted pull ups
