06/09/2015

West Little Rock CrossFit – CROSSFIT

In 9 minutes-

Scale:

Practice Turkish get-ups with each arm using a light KB or DB

Rx:

Every 90 seconds for 9 minutes (6 rounds)

1 Turkish get-ups with each arm using challenging load

EMOM x 10 minutes:

1 Snatch balance

*Start with 50% OHS 1-RM and build up to a challenging, but doable load.

*Scale =

3 OHS EMOM x 10 minutes. Start with light load and slowly build to a challenging load. May take the weight from the rack if needed.

Partner WOD

4 x 4 minute stations with 1 minute rest/transition between each-

A.

Max calorie row

B.

Wallballs

C.

Box jump/step-overs @ 24″/20″

D.

Sledge hammer strikes on tire

*You are your partner are working at the same station. 1 person works at a time while the other person rests. Switch as needed.

Score is the total reps accumulated for all 4 stations combined as a team.

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If you looked back on this post a month from now, would you be glad you took it to heart? OR would you once again

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