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
