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
