05/15/2015

West Little Rock CrossFit – CROSSFIT

(No Measure)

Bullet shoulder routine

https://www.youtube.com/watch?v=ACAz6HFj1xE

Push Press

EMOM x 12 minutes (12 sets):

Minutes #1-3

2 @ 70%

Minutes #4-6

2 @ 75%

Minutes #7-9

1 @ 80%

Minutes #10-12

1 @85%

Metcon (AMRAP – Rounds)

With a 10 minute running clock, perform-

Front squats with wallball

Rx:

Every 30 seconds perform 7 reps (20 rounds)

Rx+:

Every 30 seconds perform 10 reps (20 rounds)

*Score is the total rounds completed (out of 20). If you fail to hit 10 reps in the 30 second window, then go to 7 every 30 seconds (record score as Rx). If you fail to hit 7, then go to 4 every 30 seconds (scaled).

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