West Little Rock CrossFit – CROSSFIT

(No Measure)

Row 500m

20 air squats

20 iron cross

100′ Stiff-leg bear crawl

10 Ring rows SLOW

10 step ups on box

10 sit ups

Foam roll calves for 5:00

Metcon (AMRAP – Rounds and Reps)

20:00 amrap of:

400m Run

15 box jumps 24/20

15 sit ups

15 Pull ups


GHD sit ups and Chest to bar Pull ups

Cool-Down (10 minutes of static stretching)


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