West Little Rock CrossFit – CROSSFIT

(No Measure)

Every 90 seconds for 6 minutes (4 rounds):

30 seconds max DUBs OR Singles (75% intensity)

10 Front squats with medball

Metcon (AMRAP – Rounds)

Every 90 seconds, for 15 minutes (5 sets of each):

Station 1

Accumulate 30 seconds in hollow body hold and 30 seconds in Super man

Station 2

Muscle-Ups or muscle up progressions x 3-5 reps

*Stagger starting station as needed. Record total rounds (out of the 10 possible) that you were able to complete

Metcon (AMRAP – Rounds and Reps)

For as long as possible, EMOM:

20 Dubs or 40 Singles

1 Wallball

*Add 1 rep to the wallballs every round until you cannot complete all of the reps within the 60 second window. Record total rounds completed + any wallballs completed on last round

*Minute 2 = 20 Dubs + 2 wallballs

Minute 3 = 20 Dubs + 3 wallballs



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