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
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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
