05/28/2015

West Little Rock CrossFit – CROSSFIT

(No Measure)

EMOM x 12 minutes

A.

45 second banded hip mobility (Right)

B.

45 second banded hip mobility (Left)

C.

10 Thrusters with empty barbell

D.

3 Muscle-up progressions

*Stagger starting stations as needed.

Back Squat

Every 2:30 minutes for 15 minutes (6 sets)

Back Squat

Set 1- 6 @ 70%

Set 2- 5 @ 75%

Set 3- 4 @ 80%

Set 4- 3 @ 85%

Set 5- 2 @ 90%

Set 6- 1 @ 90-105% (go as heavy as you’re able to)

Record heaviest set

Metcon (4 Rounds for time)

Every 4 minutes for 16 minutes (4 rounds):

Rx+:

7 Thrusters @ 65% push press 1-RM

5 Bar muscle-ups OR Jumping bar muscle-ups

Rx:

15 Thrusters @ 95/65

15 Supine ring rows

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