05/19/2015

West Little Rock CrossFit – CROSSFIT

(No Measure)

EMOM x 8 minutes

Rounds #1 and 5

10 seconds in bottom of ring dip + 10 seconds in top of ring dip

Rounds #2 and 6

5 Wall therapy squats

Rounds #3 and 7

7 Jumping ring dip negatives

Rounds #4 and 8

10 Sots presses with PVC pipe

Metcon (Weight)

Every 90 seconds for 12 minutes (8 rounds):

1 Behind the neck Push Press + 1 OHS

(Return bar to high bar position on back)

1 Heaving snatch balance + 1 OHS

(Return bar to high bar position on back)

1 Snatch balance + 1 OHS

*Start light and slowly build to moderate weight

Metcon (4 Rounds for time)

Every 5 minutes for 20 minutes (4 Rounds):

Rx+:

3 Muscle-ups

30 Dubs

2 Muscle-ups

20 Dubs

1 Muscle-up

10 Dubs

Rx:

12 Pull-ups

60 Singles

8 Pull-ups

40 Singles

4 Pull-ups

20 Singles

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