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

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!