West Little Rock CrossFit – CROSSFIT
Squat Therapy (wall Squats) (No Measure)
PVC-overhead squats: Accumulate 15 reps with a 3-second pause at the bottom. Move Closer to the wall every 3rd repetition.
Slow-Mo Deadlifts (No Measure)
Slow motion deadlifts at a light weight. There will be a 5 second pause at 1) mid shin 2) knee and 3) full extension before reversing the process. Repeat the process 5 times without coming off the bar (instructor will call out when to move to next position).
911 (Time)
-with 90% powerclean 1RM
9 Front Squats
11 Deadlifts
Perform 14 GHD Sit ups or Abmat Sit ups between rounds
7 Rounds For Time
