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.
