West Little Rock CrossFit – CROSSFIT
(No Measure)
6 minute skill workshop:
Turkish get-ups
https://www.youtube.com/watch?v=GdAXt7YyGe0
Accumulate 3 with each arm
Shoulder Press
Every 2:30 for 15 minutes (6 sets)
Fitness:
Build up to a 5-RM Shoulder Press
*6 sets. Start with moderate weight and build up to a 5-RM.
Performance:
1 RM Shoulder Press
10– 50% 1RM
5– 60% 1RM
3- 70% 1RM
2- 80% 1RM
1- 95% 1RM
1-PR attempt
*2 warm-ups sets of 10 with empty barbell and light weight before starting.
Metcon (Time)
For Time:
21/18/15/12/9/6/3
Rx:
Box jumps/step-ups @ 20”
Knees to chest
Rx+:
Box jump/step overs @ 24”
T2B
Time cap = 15:00
