/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php 03/04/2015 | West Little Rock CrossFit

Main – CROSSFIT

(No Measure)

10 minute skill workshop:

Forward rolls

*Accumulate 20 total reps. If you begin to feel dizzy rest until feeling passes and then continue.

https://www.youtube.com/watch?v=Shpy3zeW2E8

Metcon (2 Rounds for reps)

E3MOM x 12 minutes:

Shoulder Press-

70% x 3, 80% x 3, 90% x 3+

Then..

1 set max reps @ 70%

*Record the total reps that you got for set of max reps @ 90% and 70% of your training max.

Metcon (AMRAP – Rounds and Reps)

“Partner WOD”

12 Minute Amrap-

8 push-ups

10 Goblet squats

Rx=

53/35

*1 person works while the other person rests. Switch after every round.