West Little Rock CrossFit – CROSSFIT
(No Measure)
Every 90 seconds for 6 minutes:
#1- Banded couch stretch (Left hip)
#2- Banded couch stretch (Right hip)
#3- Banded internal rotation (Left shoulder)
#4- Banded internal rotation (Right shoulder)
Metcon (Weight)
Every 90 seconds for 12 minutes (8 rounds):
2 Snatch grip deadlift
1 High pull
2 Snatch grip deadlift
1 High pull
Rx:
Start light and build to moderate weight
Rx+:
90% 1-RM snatch
*Try to pull the bar as high as possible. The goal to get the bar even with your collarbone with the elbow level or higher than the bar.
Metcon (5 Rounds for reps)
Every 3 minutes for 15 minutes (5 rounds):
5 Deadlifts
200m Run
Rx:
185/135
Rx+:
70% 1-RM
*Partner up on deadlifts and stagger starting times if needed due to space/equipment.
