10-27-2015

West Little Rock CrossFit – CROSSFIT

In 15 minutes-

Establish a 12-RM Deadlift with good mechanics

*3 attempts max. 5 minute rest between attempts. If your back starts to round you’re done with the set.

Then:

Partner WOD

In 15 minutes-

400m Run

20 Muscle-ups

300m Run

15 Muscle-ups

200m Run

10 Muscle-ups

Max calories on rowers or air dyne with any time remaining

Rx:

40/30/20 C2B Pull-ups

Scale:

40/30/20 Pull-up progressions

*1 person works at a time on the muscle-ups. Partners do the run together.

11-27-2023 3:21 pm

I’ve listened to a few thousand people bullsh*t me about their “goals.” (more on that tomorrow) Me: Why do you want to do this program?

11-20-2023 10:00 pm

Successful people suck. Because they, too, are terrible at way more stuff than they are good at. I can’t tell you where the extra paper

11-15-2023 4:33 pm

If you looked back on this post a month from now, would you be glad you took it to heart? OR would you once again

Talk with a coach about your goals. Get the plan to achieve them.

Book a Free Intro at our gym to learn more about how joining our community can help you reach your health and fitness goals.