West Little Rock CrossFit – CROSSFIT
(No Measure)
5 minute skill workshop:
Turkish get ups
Push Press
Every 2:30 for 17:30 minutes (7 sets)
Rx:
Build up to a 5-RM Push Press
*Build over 7 sets.
Rx+:
1 RM Push Press
1) 10 @ 50% 1RM
2) 5 @ 65% 1RM
3) 3 @ 75% 1RM
4) 2 @ 85% 1RM
5) 1 @ 90% 1RM
6) 1 @ 95% 1-RM
7) PR attempt
*2 warm-ups sets; 10 with empty barbell and 10 light weight before starting.
Metcon (AMRAP – Rounds)
EMOM x 14 minutes
Rx:
Odd-
1 TGU with each arm @ 26/13
Even-
10 alternating pistols to medball
Rx+:
Odd-
6 alternating pistols
Even-
1 TGU with each arm @ 53/35
