08/06/2015

West Little Rock CrossFit – CROSSFIT

Warm-up

-Run 100m (down-hill) with hands behind your hips practicing pose method.

-Run 100m (up-hill) hands @ or slightly less than 90* angle, short steps and faster pulls than when you ran down hill.

repeat 3X @ 60% intensity

Metcon (AMRAP – Reps)

20 Min AMRAP

Max Wall Balls

***Everytime you stop, run 400m run. Score is reps of wall balls

Cool Down

walk 200m shaking your arms out and then static stretch for 10:00

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