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.

Overhead Squat (3-3-3-3-3)

Work up to a heavy 3

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 min of:

50 lunges holding 1 Dumbbell 50/20

7 OTB burpees

7 Toes to bar

7 Push Press 135/95

Scale as needed.

Rx+ = KB 53/35


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