08/21/2015

West Little Rock CrossFit – CROSSFIT

Dynamic Hips (No Measure)

Warmup

For 3:00: Row @ 2:00 – 2:20 split or Practice Jumprope

50′ of each:

1. Knee Pulls

2. Quad Pulls

3. Side Lunges

4. Glute-activation steps (both sides)

5. Glute-activation walk (both directions)

Movement Prep

10 OH Wall squats

10 scorpions

1:00 hip-flexor stretch (both sides)

10 air squats

Ninja jump progressions (No Measure)

Spend 15 minutes working on ninja jumps (jumping to feet when starting on your knees).

Then, if able, perform ninja snatches with PVC pipes (start from knees and jump to feet in the bottom of snatch).

Metcon (AMRAP – Rounds)

Partner Wod

18:00

Partner 1 Runs 600m

Partner 2 Rows for Calories

Switch every 600m

Score is successful 600m run completed + (1) extra 600m run per every 75 calories rowed.

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