09/15/2015

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

Metcon (Time)

3 Rounds for time of:

60 Dubs

20 HSPU

10 Pistols

————————

Scale

30 jump tucks

20 strict push-ups

10 single-leg squats on a box.

Rest 5 minutes, then

Metcon (AMRAP – Rounds and Reps)

AMRAP in 9 minutes of:

9 Wallball Shots 20/14

6 Burpees to 6″ target

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