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
