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.
