08/24/2015

West Little Rock CrossFit – CROSSFIT

This week we will be focusing on building the Aerobic engine. Keep a pace you can maintain and if you find yourself resting a lot, slow your pace so you can maintain a consistent rate of work.

Prepare For Squats! (No Measure)

15 Minutes Working on Squat Mobility:

Walking Knees to Chest

Walking Butt Kicks

Frankenstein Walks

Duck Walks

1 Minute Goblet Squat Hold with KB

1 Minute Couch Stretch with each Leg

1 Minute PVC Pipe Roll Out On Both Your Quads and Your IT Band.

Metcon (Time)

For time:

400m Run

45 Back Squats 135/95

400m Run

30 Front Squats

400m Run

15 OH squats

Cool-Down (10 minutes of static stretching)

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