West Little Rock CrossFit – CROSSFIT
(No Measure)
9 minute mobility workshop:
3 minutes thoracic extension + alternating shoulder flexion
3 minutes 1st rib mobilization with barbell
3 minutes front rack mobilization with or without partner
Metcon (4 Rounds for weight)
Every 3 minutes for 12 minutes (4 rounds):
20 second hold in bottom of front squat
Rx:
Start with moderate load and build as needed
Metcon (AMRAP – Reps)
Partner WOD
14 Minute AMRAP:
2 Pull-ups
2 KBS
2 Push-ups
4 Pull-ups
4 KBS
4 Push-ups
6
6
6
8
8
8
Etc.
*1 teammate works while the other rests.
