09/29/2015

West Little Rock CrossFit – CROSSFIT

Prepare For Squats! (No Measure)

15 Minutes Working on Squat Mobility:

Walking Knees to Chest

Walking Butt Kicks

Frankenstein Walks

Duck Walks

1 Minute Goblet Squat Hold with KB

1 Minute Couch Stretch with each Leg

1 Minute PVC Pipe Roll Out On Both Your Quads and Your IT Band.

Metcon (Time)

3 RFT

400m run

20 Thrusters 95/65

scale as needed.

Accessory Work

Tabata superman holds.

:20 on

:10 off

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