04/15/2015

West Little Rock CrossFit – CROSSFIT

(No Measure)

8 minute skill workshop:

Push Press

https://www.youtube.com/watch?v=4DklYEgBLh0

Metcon (Weight)

EMOM x 8 minutes:

Rx:

5 Push Presses

*Start light and work up to a moderate load for the day

Rx+:

2 Push Presses @ 80% of your Shoulder Press 1-RM

OR

2 @ 75% of your push press 1-RM (if you know it)

Metcon (3 Rounds for time)

Every 6 minutes for 18 minutes (3 rounds)

Rx+:

600m Run

20 T2B

15 Burpees to 6” target

Rx:

600m run

20 Hanging knee raises

15 Burpees
Record time for each round

POPULAR POSTS

Seatbelt, or Never Be The Same

My dad never wore his seatbelt when he drove. Neither did I. Until the day I was in a tragic car wreck. I lost my

Me Lucky Charms

My accomplishments haven’t brought me lasting happiness. But the friends, memories, screw-ups, and adventures along the way have. Some common goals we have on repeat

Use Social, Don’t Let it Use You.

Human beings need boundaries. We build fences to keep our dogs from running into the street. We put walls in the median to prevent collisions

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!