08/25/2015

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

Cool-Down (10 minutes of static stretching)

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