/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php 10/06/2015 | West Little Rock CrossFit

West Little Rock CrossFit – CROSSFIT

(No Measure)

PRE- WOD

Reverse Tabata Row for Calories

10 Iron cross

10 Scorpions

10 ankle, hip, shoulder, elbow, wrist circles

———–

5:00 on Banded Squat Mobility with coach

5:00 on Banded Shoulder Mobility with coach

Metcon (AMRAP – Rounds and Reps)

PARTNER WOD

12:00 amrap

5 burpees

10 Wallball shots

* switch partners each round.

Metcon (No Measure)

Tabata :20 on/ :10 off

Hollow Hold

RX+

Hollow Rocks

Pick What is challenging for you and give it everything you have to last the full :20 each round without compromising your position