08/11/2015

West Little Rock CrossFit – CROSSFIT

Warm-up

General warm up + Shoulder mobility with coach

Metcon (AMRAP – Rounds)

E2mom x 12

Odd= 2 MU or 4 MU progression

Even= Accumulate :15 in handstand or highest possible wall walk position

*No score

rest 2:00

Emom x 12

Odd= 20 bodyweight lunges

Even=12 supine ring rows with slow 2-second descent.

Score is rounds with all Lunges and ring rows completed. (12 rounds possible)

Cool-Down (10 minutes of static stretching)

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