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
