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
Metcon (4 Rounds for reps)
4 rounds of:
1 minute stations
Max calorie row
Rest
Max distance HS walk / Stiff legged bear crawl (Meters) *3ft=1m
Rest
Max Hollow Rocks
Rest
Max bar Muscle ups
Rest
Score is total reps each round
rx+=hs walk
