09/02/2015

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

Skills

10:00 working on ring muscle up progressions.

accumulate 10 progressions at a challenging level.

Metcon (Time)

For time:

400m Run with 25 lb plate

30 ring rows

20 box dips

400m Run (no weight)

rx+= 30 ring muscle ups

*use as little assistance as possible on rows and dips.

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