/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php 08/12/2015 | West Little Rock CrossFit

West Little Rock CrossFit – CROSSFIT


General warm up + 5 reps of all movements in the wod (sans running)




Russian Dips

Metcon (Time)

For Time

60 Box Jump (stepping down) / step ups

50 Air squats

40 strict pushups

30 Pull ups or Pull up progression (no ring row)

20 GHD/ Sit ups /

1000m Run.

Rx Step ups/sit ups/scaled pull ups or push ups

Rx+ Box Jumps/ghd/strict push ups/ unassisted pull ups

Cool-Down (10 minutes of static stretching)