09/09/2015

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

Cool-Down (10 minutes of static stretching)

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