08/17/2015

West Little Rock CrossFit – CROSSFIT

Jucha’s Warm Up (No Measure)

15 pogo hops

15 air squats

15 toe touches

15 Iron Crosses

15 small shoulder circles (fwd)

15 large shoulder circles (fwd)

15 small shoulder circles (bkwd)

15 large shoulder circles (bkwd)

15 Michael Phelps Back Slaps

15 OH shoulder touches

Single leg squat and push up complex

5-4-3-2-1

Seated Box Jump (5×5)

Do 5 reps every minute, stretch hip flexors and quads between sets. Build to a challenging height.

Metcon (Weight)

Emom x 20

Rx = Squat clean + Front squat @ 80%

Rx+ = Squat snatch + OH squat @ 80%
* coach may adjust your weights as needed.

Cool down

roll quads

POPULAR POSTS

book a
free intro

Talk with a coach about your goals, get the plan to achieve them.