05/26/2015

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

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