07/15/2015

West Little Rock CrossFit – CROSSFIT

(No Measure)

5 minutes of pull-up drills/review

https://www.youtube.com/watch?v=LhvzA1oB2P0

Metcon (No Measure)

EMOM x 8 minutes:

Rx:

2 max height kips on pull-up bar

*Try to bring the bar to your hips

Then….

Handstand Push-ups

1 set max reps. Record any progressions used and if you performed them with a kip or strict.

Metcon (Time)

For time, complete the following:

600m Run OR 800m Row

50 Box jumps/step ups

30 Pull-ups

400m Run OR 500m Row

40 Box jumps/step-ups

20 Pull-ups

200m Run OR 250m Row

30 Box jumps/step-ups

10 Pull-ups

Rx+:

C2B Pull-ups

Time cap = 25:00

POPULAR POSTS

Scream, Aim, Fire.

The best example of 20% of your decisions providing 80% of an outcome is my intro program at West Little Rock CrossFit People are wowed

Big Problem With Weigh-Ins.

This morning, I lost 3 lbs. But there’s a huge problem. I’ve been cleaning up my food and working out regularly for three weeks. I’ve

Snake Bite. Ouchy.

Hey, A venomous snake bite cannot kill you. Once you’ve been bit, there’s no “un-biting” you. The poison that keeps running through you long after

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!