02/17/2015

Main – CROSSFIT

Squat Warm Up (No Measure)

Front Squat (75% x 5, 80% x 5, 85% x 5 60% x max reps)

Free Handstand Holds (with spotters) (1 second = 1 rep)

Have 1-2 spotters assist you in achieving a free handstand hold for max time. (spend at least 8 seconds inverted)

3-5 attempts

Metcon (Distance)

EMOM x 7 minutes: 2 HSPU OR HSPU progression on box. Increase difficulty (add 1” deficit every round, 5” max deficit) each round if possible.

*all reps are strict

*Rx = wall hspu

Metcon (2 Rounds for time)

For time:

500m Row (Damper 4)

Rest 5-8 minutes, then.

500m Row (Damper 2)

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