10/05/2015

West Little Rock CrossFit – CROSSFIT

Warm-up (No Measure)

5:00 on Double under Progessions

5:00 working on the Push Press and Push Jerk

10 Dubs + 10 S2OH @ 75/ 35

15 Dubs + 6 S2OH @ 95/ 55

20 Dubs + 3 S2OH @ 115/75

Metcon (Time)

5 RFT

10 S2OH @115/75

50 Dubs

Scale=100 singles for dubs

Metcon (No Measure)

FOR QUALITY

3 rounds

15 Ext Rotations with 2.5 lb or 5 lb plate

15 Single-Leg Hip Bridges (each Leg)

Then:

Walk from the Pushup into the Planch push up performing 1 rep every few inches.

5×5 at the hardest maintainable position with :30 of rest between sets.

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