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.

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