06/24/2015

West Little Rock CrossFit – CROSSFIT

5 minute amrap:

50ft stiff legged bear crawls

7 burpee to bottom of air squat with 2 second hold (no jump or clap, just return to ground to begin next rep)

Every 2:30 minutes for 15 minutes (6 sets)-

Shoulder Press x 5 reps

Rx:

Barbell

Rx+:

Dumbbell

*Start with moderately challenging weight and build up to a max effort set for the day. 2-3 people per group.

**Work on thoracic/calf mobility between sets

Every 4 minutes for 20 minutes (5 sets):

Rx+:

9 Bar facing burpees

3 Deadlifts @ 70% 1-RM

6 BFB

2 DL

3 BFB

1 DL

Rx:

185/115

*This is meant to be a sprint. Shoot for <2 minutes. If it’s taking longer than 2 minutes, lower the load.

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