West Little Rock CrossFit – CROSSFIT
(No Measure)
Every 90 seconds for 6 minutes (4 rounds):
6 Push-ups (slow, full ROM)
9 Thrusters with PVC pipe
12 Alternating walking lunges
Bench Press
Every 2 minutes for 16 minutes (8 rounds)
Sets 1-3
4 Bench Press @ 75% 1-RM
Sets 4-6
3 Bench Press @ 80% 1-RM
Sets 7-8
2 Bench Press @ 85% 1-RM or AHAP
Scale:
Start with moderate weight and build up to a heavy set of 2 for the day.
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP-
Rx+:
10 Thrusters @ 75/55
15 Overhead alternating lunges
Rx:
10 Thrusters @ 75/55
15 Front rack alternating lunges
Scale:
10 Thrusters @ 45/35
15 Alternating lunges without weight
