08/18/2015

West Little Rock CrossFit – CROSSFIT

Jump rope progressions. (No Measure)

20 single jumps

20 power jumps

20 pikes

20 jump tucks

20 butt kickers

5 Inch worms

10 quad pulls

20 singles

20 power singles

20 double taps

20 Double unders

Metcon (Time)

6 rounds of:

50 dubs / 100 singles

Rest 1:00

Sprint 200m

Rest 2:00

*score is for time (including rest)

Cool down

3-5 minutes of light rowing and stretch calves & hamstrings/voodoo floss bands/

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