01/20/2015

Main – CROSSFIT

Deadlift (5RM (add 10lbs to last workout))

Metcon (AMRAP – Reps)

3 X Max reps Ring Rows with feel elevated on (2) 45lb bumpers

1:00 rest in between sets

Rx+ 3 X Max reps strict pull ups

1:00 rest in between sets

Metcon (AMRAP – Reps)

Complete 4 (3-min) rounds:

1 Minute Row – Max Calories

1 Minute 53/35 lb Russian KB Swings – 20 reps

1 Minute Burpees to target

*You have one minute to row for calories. You have the second minute to perform 20 KB swings.

You have the third minute to perform max burpees to target.

Keep one running total. No rest between minutes.

POPULAR POSTS

Abuse, and CrossFit

Jeanie sat across the consult office from me; her eyes watered as my clients were laughing and warming up outside the open door. I’d asked

You Don’t Have Time to Read This

Everybody has time- Whatever we build with that time will cost us our lives. Dive with me into the stagnant pond of my mind. Below

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from West Little Rock CrossFit