07/31/2015

West Little Rock CrossFit – CROSSFIT (No Measure) Bracing sequence https://www.youtube.com/watch?v=tpqbKHBuN6k Overhead Squat Every 3 minutes for 18 minutes (6 sets): Overhead squat x 3 reps Start with ~55% of your 1-RM then build up to heavy set of 3 for...

07/30/2015

West Little Rock CrossFit – CROSSFIT (No Measure) Rowing drills and mechanics review https://www.youtube.com/watch?v=grxVHi5LpRo 1 minute max calorie row (Calories) 1 minute max calorie row Metcon (Time) In 2-3 person teams. Rx+: 800 Meter Run (teams runs...

07/29/2015

West Little Rock CrossFit – CROSSFIT Strict HSPU 1 set max rep strict HSPU1 set max rep strict HSPU (if you add Ab mats to shorten distance note how many you use in the comments) OR Accumulate 1 minute handstand hold against wall (spotter under shoulder if...

07/28/2015

West Little Rock CrossFit – CROSSFIT Metcon (No Measure) EMOM x 14 minutes Odd rounds- 2-3 Muscle-ups (Or 5 Supine ring rows + 5 second hold in bottom of ring dip after last rep) Even rounds- 2 hang power snatch + 3 OHS (choose the weight) Metcon (AMRAP –...

07/27/2015

West Little Rock CrossFit – CROSSFIT Front Squat Every 3 minutes for 18 minutes (6 sets): Front squat x 3 reps Start with ~60% of your 1-RM then build up to heavy set of 3 for the day *Front rack or hip distraction mobility between sets. Marco (Time) 3...