08/03/2015

West Little Rock CrossFit – CROSSFIT

Warm-up

3:00 of :20/:10 rowing hard/easy

-Then spend 5:00 on self-care/mobility

-Then Burgner Warm-up

Jucha’s Ladder (AMRAP – Rounds and Reps)

15:00 ascending ladder of:

6 snatches (75/55)

6 OTB Burpees

9

9

12

12…

Cool down

Spend 3:00 in constant movement at a conversational pace (Ex) light row or walk or cleaning up.

POPULAR POSTS

So, You’re Stuck.

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?

Warning: Intense.

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

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!