West Little Rock CrossFit – CROSSFIT
Do not workout today if you are doing the Gauntlet tomorrow. Just stretch out, work on skills, recover and relax. Maybe run a mile or row 1K at 70% pace.
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Jello Legs (Time)
For time:
21/18/15/12/9/6/3
Rx:
Step-ups
Russian RBS
Goblet squat walking lunges
Rx+:
Step-ups with KB
KBS
Overhead KB lunges
*All movements performed with a single KB
