West Little Rock CrossFit – CROSSFIT

This Week is the Definition of CrossFit.
Constantly Varied, Functional Movement, Performed at High Intensity.
Go heavy, Get in the suck and make it your home for a while, Pick up bars, Hit PRs.

Bringing Sally Up (No Measure)

After General Warm up: Use a PVC or light weight and do Wall-Facing OH Squats to that song we all love.

* You should be at a challenging distance from the wall.

Back Squat (10-5-3-2-1-1-1-1)

10@ 50%

5@ 65%

3@ 75%

2@ 85%

1@ 95%

1@ PR (3 attempts)

Metcon (AMRAP – Reps)


GHD sit-ups/Hollow Rocks

4:00 of :20 work/:10 rest


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