/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php 03/05/2015 | West Little Rock CrossFit

Main – CROSSFIT

(No Measure)

20 air squats

20 front squats with PVC

10 stick sit-ups (https://www.youtube.com/watch?v=EuxOGZkyRzM) OR progression https://www.youtube.com/watch?v=HWbB2TibiE0

20 Goblet squats

Metcon (4 Rounds for reps)

E2MOM x 8 minutes (4 rounds):

50% max rep strict pull-ups OR supine ring/bar rows.

Metcon (Weight)

-Every 90 seconds for 12 minutes (8 rounds and 16 reps total):

Perform 2 Hang cleans with 5 second hold in the bottom position of each rep.

*Add 5-10 pounds from load used on 02/26/2015.

Metcon (Time)

For Time: 20/18/16/14/12/10/ 8/6/4/2-

KBS

*7 stick sit-ups between each round.

Time cap = 15 minutes