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).

POPULAR POSTS

Some Bullshit.

After twelve years of owning a business, I have a confession to make. This sign hung to the right of my front door for years.

Get Pissed.

You need to get frustrated.  You NEED to feel like you have no clue what you’re doing and not run away from those moments. Something

There are no Silver Bullets.

There are no Silver Bullets. Only Golden BBS. What I mean is that people hire trainers because they want their problems solved. They want a

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!