West Little Rock CrossFit – CROSSFIT
(No Measure)
EMOM x 8 minutes:
Minute #1 and #5
45 seconds banded couch stretch (Right leg)
Minute #2 and #6
45 second 1st rib mobility on barbell (Right shoulder)
Minute #3 and #7
45 seconds banded couch stretch (Left leg)
Minute #4 and #8
45 second 1st rib mobility on barbell (Left shoulder)
Push Press
Every 2 minutes for 14 minutes (7 sets)
Push Press
Set 1
3 @ 60%
Set 2
2 @ 65%
Set 3
1 @ 70%
Set 4
3 @ 75%
Set 5
2 @ 80%
Set 6
1 @ 90%
Set 7
3 @ Heaviest load possible
Metcon (AMRAP – Reps)
EMOM x 10 minutes
Rx:
Odd rounds-
30 seconds max rep Russian KBS
Even rounds-
30 second max step-ups @ 20”
Rx+:
Odd rounds-
30 second max box jump overs/ step overs @ 24”
Even rounds-
30 seconds max rep American KBS
*Max is total reps combined for all 10 rounds
