West Little Rock CrossFit – CROSSFIT

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.

Front Squat (25:00 to work up to 90% and complete:)

ChrisFit Olympics – Pull ups (Scale= ring rows from parallel, 45* and 60*)

Perform 3 rounds of the following:

Max reps strict pull ups

Max reps kipping C2B pull ups

max reps kipping pull ups.

without coming off the bar

Rest 2:00 between rounds

*Pay close attention to your rep quality and stay engaged in the shoulder. this will not be a high-rep score. your goal is quality and keeping rhythm on kipping reps.

Cool Down

light jog while shaking out arms for 4:00


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