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.
