06/18/2015

West Little Rock CrossFit – CROSSFIT

(No Measure)

EMOM x 6 minutes:

Even minutes-

15 Wall balls

Odd minutes-

15 overhead walking lunges with medball

*Scale =

Unweighted body weight lunges with arms locked out overhead

Metcon (Time)

In teams of 2, with 1 person working at a time, complete the following for time:

200 Dubs

50 Strict HSPU

75 Alternating lunges with KB in goblet squat hold

100 GHD sit-ups

75 Alternating lunges with KB in goblet squat hold

50 Strict HSPU

200 Dubs

Time cap = 30:00

Rx+:

Strict HSPU

GHD sit-ups

Rx:

Kipping HSPU with or without ab mat

Weighted V-ups with 35lb/25lb plate

Overhead walking lunges with 35lb/25lb plate

Scaled:

DB shoulder press (Barbell if needed)

Ab mat siit-ups

Walking lunges without KB

300 single unders

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Warning: Intense.

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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