08/13/2015

West Little Rock CrossFit – CROSSFIT

Warm-up

Squat prep

Tabata row for 2:00

10 PVC Wall squats

2 spiderman lunges

3 Inchworms

40 seconds in deep squat with KB 35/26

Back Squat (5-5-5-5-5)

25:00 to work up to a heavy 5 and perform 5 sets of 5 at that weight.

Metcon (Time)

3 Rounds

30 Lunges with kb in goblet squat hold

60 Dubs

rx=53/35 & dubs

scale to 120 singles

Cool Down

Foam Roll Quads and calves

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