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

05/29/2015

West Little Rock CrossFit – CROSSFIT (No Measure) 4 Minute AMRAP: 10 Heel raises 15 Sit-ups 20 Dubs OR 40 singles Then… 3 x max duration Handstand hold with spotter Metcon (No Measure) EMOM x 10 minutes Rx: 2 HSPU with mats on wall or from box *Increase...

05/28/2015

West Little Rock CrossFit – CROSSFIT (No Measure) EMOM x 12 minutes A. 45 second banded hip mobility (Right) B. 45 second banded hip mobility (Left) C. 10 Thrusters with empty barbell D. 3 Muscle-up progressions *Stagger starting stations as needed. Back Squat...

05/27/2015

West Little Rock CrossFit – CROSSFIT (No Measure) Every 2 minutes for 8 minutes (4 rounds): 5 Max height tuck jumps 10 Air squats (Slow) 15 Overhead walking lunges @ 25lbs/10lbs Metcon (Weight) EMOM x 10 minutes: 1 Snatch grip deadlift 1 Snatch grip high pull 1...

05/26/2015

West Little Rock CrossFit – CROSSFIT (No Measure) EMOM x 8 minutes: Minute #1 and #5 45 seconds banded couch stretch (Right leg) Minute #2 and #6 45 second 1st rib mobility on barbell (Right shoulder) Minute #3 and #7 45 seconds banded couch stretch (Left leg)...

05/25/2015

West Little Rock CrossFit – CROSSFIT Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in...