07/29/2015

West Little Rock CrossFit – CROSSFIT

1 set max rep strict HSPU
1 set max rep strict HSPU (if you add Ab mats to shorten distance note how many you use in the comments)

Accumulate 1 minute handstand hold against wall (spotter under shoulder if apprehensive)

Every 3 minutes for 18 minutes (6 sets):

Bench press x 5 reps

Start with ~50% of your 1-RM then build up to heavy set of 5 for the day

*Tricep or shoulder internal rotation mobility between sets.

For time:

1 Burpee

10 Box jump overs @ 24/20

2 Burpees

9 Box jump overs

..3/8, 4/7, 5/6, 6/5, 7/4, 8/3, 9/2, 10/1

Time cap = 14:00

11-27-2023 3:21 pm

I’ve listened to a few thousand people bullsh*t me about their “goals.” (more on that tomorrow) Me: Why do you want to do this program?

11-20-2023 10:00 pm

Successful people suck. Because they, too, are terrible at way more stuff than they are good at. I can’t tell you where the extra paper

11-15-2023 4:33 pm

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

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

Book a Free Intro at our gym to learn more about how joining our community can help you reach your health and fitness goals.