04/28/2015

West Little Rock CrossFit – CROSSFIT

(No Measure)

5 minute skill workshop:

Pistols

https://www.youtube.com/watch?v=b4q0kqmF608

Perform 1 attempt at a pistol with each leg for each progression

Metcon (AMRAP – Rounds)

EMOM x 10 minutes

Rx:

1 Pistol progression per leg OR 2 Candlesticks

Rx+:

4 Alternating pistols

Metcon (6 Rounds for time)

Every 3 minutes for 18 minutes (6 Rounds)

Rx:

Rounds 1/3/5-

150m farmer carry with KB

Rounds 2/4/6-

30 KBS

Rx+:

Rounds 1/3/5-

150m overhead carry with plate @ 45/25

Rounds 2/4/6-

30 G2OH with plate