05/18/2015

West Little Rock CrossFit – CROSSFIT

(No Measure)

Every 2:30 minutes for 10 minutes (4 rounds):

7 Shoulder presses @ 45/35

9 Banded pull throughs ( https://www.youtube.com/watch?v=96XN54mNlEo)

11 Air squats

Shoulder Press

EMOM x 9 minutes

Shoulder Press

Rx+:

Minutes #1-3

3 @ 55%

Minutes #4-6

3 @ 60%

Minutes #7-9

2 @ 65%

*Fast/explosive reps. Record weight used.

Rx:

2 Shoulder press @ 50% body weight

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

200m Run

21 KBS

15 Box jump/step-ups

Partner WOD. 1 person works while the other rests. Alternate every movement. Record rounds and reps.

Example:

Partner A- 200m Run

Partner B- 21 KBS

A- 15 BJ

B- 200m Run

A- 21 KBS

Etc.

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