West Little Rock CrossFit – CROSSFIT


Tabata Row 3:00

20 PVC Pass throughs

30 Hollow Rocks

30 Super Man

Deadlift (5×5 across every 3:00 for 15:00)

5:00 to work up to a heavy 5 and do 5 sets of 5 reps at that weight.

1 min max wallball shots (AMRAP – Reps)

1:00 to complete as many wall ball shots as possible. (20/14)

Cool-Down (10 minutes of static stretching)


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