/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php 06/03/2015 | West Little Rock CrossFit

West Little Rock CrossFit – CROSSFIT

(No Measure)

9 minute mobility workshop:

3 minutes thoracic extension + alternating shoulder flexion

3 minutes 1st rib mobilization with barbell

3 minutes front rack mobilization with or without partner

Metcon (4 Rounds for weight)

Every 3 minutes for 12 minutes (4 rounds):

20 second hold in bottom of front squat

Rx:

Start with moderate load and build as needed

Metcon (AMRAP – Reps)

Partner WOD

14 Minute AMRAP:

2 Pull-ups

2 KBS

2 Push-ups

4 Pull-ups

4 KBS

4 Push-ups

6

6

6

8

8

8

Etc.

*1 teammate works while the other rests.