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
