West Little Rock CrossFit – CROSSFIT
Bet You guys loved the wod not being up until 5:15 am today:)
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.
Mobility
Shoulders
Ext Rot
Int Rot
1st Rib
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Tabata Row for Calories (Calories)
:20 hard
:10 easy
4:00 total
