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