09/28/2015

West Little Rock CrossFit – CROSSFIT

(No Measure)

Warm up:

Reverse Tabata row :20 – easy :10-hard x 4:00

10 of each:

Iron Cross

Scorpions

Air Squats

Ankle, Hip, Shoulder, elbow, wrist and neck circles.

SKILL

5:00 Jump Rope Practice

Metcon (AMRAP – Rounds)

EMOM X 20:00

Rx

Odd: 30 dubs + 10 KB Swings 53/35

Even: 10 Burpees to 6″ target

Scale

Sub 15 Jump Tucks for 30 Dubs

5 burpees instead of 10

Cool Down

ACCESSORY WORK

Tabata Plank hold :20 on :10 off X 4:00

Reverse Tabata sit up :20 OFF :10 ON X 4:00

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